• CFRutherford

Monday 190624

A. Every 90 sec for 6 sets complete:

A1. Clean grip deadlift @ 30X1 x 8-10; build to a TOUGH set. Start @ 155,105 (about 40/45% of 1 RM)

B. AMRAP 4 min

Row 500m

In remaining time complete as many

Power clean & jerks as possible @ 135,95

Rest 1 min

AMRAP 4 min

AB 30/25 calories

In remaining time complete as many box step overs as possible 50/h,35/h

Rest 1 minute

AMRAP 4 min

40 kettlebell swings 70,53

In remaining time complete as many burpees as possible

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A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M

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AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

Friday, February 26, 2021

A. EMOM 7 min Build to a HEAVY double hang squat clean A. 2 rounds for time **14 min time cap** Score is time completed or # reps completed 30 deadlifts 155,105 30 box jumps 24,20 20 hang power clean

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