“2nd Rds on Me”
Rd 1
2x
100 DU’s
15 Thrusters 75/55
15 Burpees
Rest 4 mins
Rd 2
1x
100 DU’s
34 Thrusters 75/55
34 Burpees
Comp: 95/65
Time cap 20 mins
5 RFT
200m Run
8 Hang Clean and Jerks 95/65
8 Lateral Burpees Over Bar
Comp: 135/95
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch
4 Rounds:
3:00 on (AMRAP)
2:00 off
10 Wallballs 20/14
10 Power Snatch 75/55
10 OHS 75/55
Comp: 30/20
115/75
First 4 mins: 6 reps across
Last 3 mins: 3 reps, increasing
For time:
800m Run
5 Rds
5 Pullups
10 Push ups
15 Sit-ups
400m Run
3 Rds
10 Push ups
10 TTB
10 Box Jumps
6 Sets for time:
60 DU’s
15/12 Cal Row
4 Squat Cleans 135/95
Rest 1:1
Comp:
60 DU’s
15/12 Cal Bike
4 Squat Cleans 165/115
5 mins split jerk technique as group
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
For time:
50 Squat Clean Thrusters 95/65
*Start with 50 DU’s and every 2:00 complete
Great modification:
5 rounds
5 Squat clean thrusters
50 DU’s/100 singles
From the ground
AMRAP 12
40 OH Walking Lunge 45/35
5 Burpees Over Plate
30 Pullups
5 Burpees Over Plate
20 HSPU
5 Burpees Over Plate
100m Run
For time:
800m Run
50 Wallballs 20/14
1000m Row
50 Medball Squat Cleans 20/14
3 mile Assault Bike
AMRAP 14
10 Hang Cleans 95/65
10 Box Jumps
10 TTB
10 Push Ups
For time:
400m Run
21 KB Swings
9 Burpees
400m Run
15 KB Swings
9 Burpees
400m Run
9 KB Swings
9 Burpees
