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
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H