Updated: Feb 24, 2020
A. Every 75 sec for 5 sets complete the following:
Push press x 3,3,2,2,1; build to a tough single
B. EMOM 5 min
1 split jerk; build to a HEAVY single
C. For time
30 front rack reverse lunges 115,75
15 burpee box jump overs 24,20
30 shoulder to overhead 115,75
15 burpee box jump overs 24,20
30 power cleans 115,75
15 burpee box jump overs 115,75
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac