1) Spend 10 min working up to a
heavy Power Snatch
2) Spend 12 min working up to a
heavy Power Clean
3) 5 min AMRAP
3 KB Snatches Right Arm
(24/16kg)
3 KB Snatches Left Arm
(24/16kg)
6 Goblet Squats (24/16kg)
5 Handstand Push Ups or 10
Hand Release Push Ups
100m run
rest Read more »
1) 2 Rounds Not For Time
1 Legless Rope Climb
5 Candlestick Rolls to Pistol or
Deck Squat or Goblet Squats
10 Broad Jumps
5 Tall Box Jumps
2) 3 800m Rows
1:1 rest
Score is total time
3) 200m Sled Pull
Heavy Read more »
1) Snatch Pulls
3 X 5 (Ascending)
2) 4 min Amrap:
10Thruster (95/65lb)
10 Box Jumps (24/20")
Rest 5 Mins
Then
4 min Amrap:
10 Shoulder to Over Head
(95/65lb)
20 Double Unders Read more »
1) Shoulder Press
3 X 3 (Ascending)
2) For time with a partner
3 Rounds
50 Double unders
40 Wallball (20lb/14lb)
30 Toes To Bar
20 Ring Dips
10 Clean and Jerk (135/95lb) Read more »
1) 3 Rounds not for time
3 wall walks with 5 sec hold
10 Double Unders
10 Alt Pistols
5 Muscle Ups / 10 Ring Dips
and Chest to Bar Pull Ups
2) 1 Mile Run
Rest 7 - 10 Mins
1 Mile Run
Rest 7 - 10 Mins
1 Mile Run Read more »