Saturday, August 6, 2022
For time With a partner
15 min AMRAP
200m run
60 OHS 75,55
40 GHD sit-ups or abmat situps
Rest 5 min
15 min AMRAP
200m run
30 box jumps 24,20
40 hang power snatch 75,55
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See AllA. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch Every 75 seconds x8 sets -building load from 95#/65# to a tough set for the day B. For time Run 200m 20 thrusters @ 115#/75# 20 Pull-ups 2
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A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set
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A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res
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