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A.1.:
Back Rack Lunge (4 x 8 @ max weight) rest 90 sec A.2.: Pull-ups (4 x ME) rest 90 sec B.: AMRAP 12 min: 9 KB Hang Power Snatches, right arm (53/35) 9 Burpees 9 KB Hang Power Snatches, left arm (53/35) 9 Box Jumps (24/20)
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A.:
Paused Front Squat (EMOM 12 min 2x @ 80 % 1RM) B.: Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats A.:
CFS Snatch Complex (EMOM 10 min, 1 complex) 1 Snatch Pull 1 Power Snatch 2 OHS Add weight as the minutes pass to find a heavy complex. B.: AMRAP 10 25 Double Unders 5 Burpee Box Jump Overs A.:
Push Press (EMOM 10, 2 reps @80%) Pause for 3 seconds at the top of each rep B.: "Power Clean Cindy" AMRAP 20 5 Power Cleans @70% 1RM 10 Push ups 15 Air Squats Note what weight you used in the comments. --REST 3 MIN. BEFORE C.-- C.: AMRAP 2 min. Burpees A.:
Clean (EMOM 12, 2 reps @ max weight ) Use this EMOM to work to a heavy double for today. B. : Every minute on the minute for 21 minutes (7 sets): Minute 1: 8 Toes to Bar + 4 Deadlifts 100/70kg) Minute 2: 10 Kettlebell Thrusters (24/16) Minute 3: 200 Meter Run A.:
2 Pause Back Squats + 2 Back Squats (2 + 2 @ 80%) EMOM 10 minutes Should be at 80% of 1RM by minute (5) B.: 2 rounds for time: 400m run 20 Front Rack Lunges (40/30) 200m run 10 Front Rack Lunges A. :
Bear Complex (1 x ME) Power Clean Front Squat Push Press Back Squat Second Push Press 15 Min to find today's max Bear Complex. B.: For time: 21-15-9 (x2) Push ups Russian KBS (32/24) You are going through the 21-15-9 iteration (2) times. |
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