A.1 Front Squat – 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
5 Plyo Push Ups
5 Squat Clean #115/#75
20 Lateral Bar Leaps
A.3 300 Flutter Kicks
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A.1 Weighted Barbell Lunge 4 x 12 (6 each leg) @ 30% of 1RM Back Squat
A.2
6 Rounds
4 Power Snatch #135/#95
6 Burpees
8 Toes 2 Bar
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A.1 Strict Press 4 x 10- Climbing
A.2
3 Rounds
Max Sit Ups – 1 Minute
Max Wall Balls #30/#20 – 1 Minute
Max Shoulder 2 OH #135/#95
Rest :30 Seconds
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A.1
5 x 2 Clean
5 x 2 Snatch
Work on technique, speed and getting under the bar quickly. Don’t worry about weight.
A.2
12 Minute AMRAP
3 Power Clean #135/#95
6 Push Ups
9 Air Squats
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A.1 Deadlift 1RM 5, 3, 3, 2, 2, 1…..
A.2
12 Minute AMRAP
3 Burpees over Bar
15 Thrusters #95/#65
6 Burpees over Bar
12 Thrusters #115/#85
9 Burpees over Bar
9 Thrusters #135/#95
12 Burpees over Bar
6 Thrusters #185/#135
15 Burpees over Bar
3 Thrusters #205/#155
Post loads and reps to comments.