Snatch waves:
1@ 60,65,70,75%
Then
1@65,70,75,80
Then
1@70,75,80,85+
For time:
30/25 Cal Row
30 Power Snatch 135/95
30/25 Cal Row
65-70-75-80%
Across at 65%
3 sets for time:
50 DU’s
15 Situps (new standard)
10 Burpee Pullups
10 Front Squats 135/95
15 Situps (new standard)
50 DU’s
Rest :90
Comp: ghd sit-ups
6 burpee muscle ups
165/115 fs
4x (600m at 1-Mile Pace, 200m Walk in Sub-2 Min)
-Rest 2 min-
4x (200m Controlled Sprint at 98%, 200m Recovery Walk)
EMOMx3
3 Squats Cleans + 3 Jerks(light weight)
Then
EMOMx5:
2 Squat Clean and Jerks (singles)
*Increasing
For time:
1 Mile Run
30 Squat Clean and Jerks 135/95
2 Sets:
75 DU’s
15/12 Cal Assault Bike
60 DU’s
20 TTB
45 DU’s
12 Burpees
30 DU’s
20 KB Swings 53/35
Rest 2:00
Time cap 25 mins
65-70-75-80%
AMRAP 14
50 Deadlifts 185/125
50 Wallballs 20/14
50 Cal Row
50 Push Ups
Comp: 205/145
30/20
HSPU
4 Rds for time:
200m Run
12 Hang Cleans 115/75
6 S2O
9 Box Jumps 24/20
comp: 135/95
“2x Jackie”
2 Rds for time:
1000m Row
50 Thrusters 45/35
30 Pull-ups
“Threshold Running”
3 Sets:
6X 150m Run at 1-Mile Pace w/30sec rest.
-Rest 3min between sets-
For time:
750m Row buy in
Then
3 Rds
400m Medball Run
20 Wallballs 20/14
20 Medball Lunges
Then
500m Row buy out
*any time medball is dropped or set down 8 burpee penalty
