Thursday 190613
A. For time
50 hang power cleans 95,65
70 wall ball
150 double unders
1000m run
Extra credit: Walk 400m; stop and alternate every 50m between 10 DB bicep curls and 15 DB tricep pushbacks
A. For time
50 hang power cleans 95,65
70 wall ball
150 double unders
1000m run
Extra credit: Walk 400m; stop and alternate every 50m between 10 DB bicep curls and 15 DB tricep pushbacks
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re