A.1 Back Squat – 20 RM (72-77% of 1Rm)
A.2
15 Minute AMRAP
22/14 Calorie Row, 10 Clean & Jerk #95/#65
22/14 Calorie Row, 10 Clean & Jerk #115/#80
22/14 Calorie Row, 10 Clean & Jerk #135/#95
22/14 Calorie Row, 10 Clean & Jerk #155/#105
22/14 Calorie Row, 10 Clean & Jerk #185/#125
A.3
Accumulate 1:00 L-Sits
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A.1 Barbell Step Ups – 12, 12, 12
A.2
9 Minute AMRAP
3 Burpees
3 KB Swings
6 Burpees
6 KB Swings
9 Burpees
9 KB Swings
12 Burpees
12 KB Swings…….
A.3
200 Ab Mat Sit Ups
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A.1 Power Clean – 3, 3, 3, 3, 3
A.2
3 Rounds:
15 Hang Power Cleans #115/#80
15 Barbell Facing Burpees
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A.1 Press – 3, 3, 3, 3, 3
A.2
Part #1
In a 5:00 Window…
7 Rounds of “The Chief” #115/#80
Max Calorie Row in Time Remaining
Rest 5:00
Part #2
In a 5:00 Window…
6 Rounds of “The Chief” #135/#95
Max Calorie Row in Time Remaining
Rest 5:00
Part #3
In a 5:00 Window…
5 Rounds of “The Chief” #155/#105
Max Calorie Row in Time Remaining
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