A. EMOM 10 minutes
2 Pause Back Squats + 1 Back Squat @75-80% B. For Time: 50 Wall Ball (20,14#) 50 Double Unders 40 Box Jumps (24,20#) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (60/40) 20 Jerks (60/40) 10 Snatches (60/40) 10 Muscle Ups
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A.
In teams of three, AMRAP 15 minutes of: 3 Power Cleans (65/40kg) 6 Burpees Rest EXACTLY five minutes, and then: B. In teams of three, AMRAP 15 minutes of: 6 Push ups 9 Box Jumps (24/20) For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible. A. EMOM 12 minutes:
3x Pause Front Squats @75% 1RM STRICT 3 SECOND PAUSE IN THE ABSOLUTE BOTTOM OF THE SQUAT!! If you can't count to 3, have a friend count for you. B. 3 RFT: 75 Double unders 50 Air Squats 25 Cal Row or 400 m run A. Hang Clean:
5 x 3 reps @80-85% 1RM Clean Rest as needed B. “Helen” 3 rds For time: 400m Run 21 KBS (24/16 kg. KB) 12 Pull-Ups B. (RX+) “Big Fat Helen” For time: 3 rds For time: 400m Run 21 KBS (32/24 kg KB) 12 CTB Pull-Ups A. 3 Rds of:
30 Seconds work/ 60 Seconds Rest Snatch Grip Overhead Hold @75% of 1RM Snatch or Power Snatch (which ever is higher) B. AMRAP 15 minutes of: 10 Push-Ups with Hand Release (Games standards) 15 Wall Ball Shots (20/12 lb. to 10′ target) 20 Kettlebell Swings (24/16 kg) A. Reverse Front Rack Lunges:
5 x 8 @60% 1RM Front Squat Rest 2 minutes between sets Weilimdorf: B. “Jackie” For time: 1000 Meter Row 50 Thrusters (20/15kg) 30 Pull-Ups Mitte: B. “Running Jackie” For time: 1200 Meter Run 50 Thrusters (20/15kg) 30 Pull-Ups A. EMOM 15 minutes
2 Back Squat @ 85% (No building. Warm up to 85%, then begin.) B. For time: 40 Burpees 30 Box Jumps, 24/20 20 TTB 10 Power Clean (80/50kg) 20 TTB 30 Box Jumps, 24/20 40 Burpees |
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