Thursday
A. EMOM 12 min
Min 1- burpees x 10
Min 2- Pendlay row x 10 (95,65)
Min 3- Ghd sit-ups x 15
B. For time:
50 kettlebell swings 53,35
50 double unders
40 hang power snatch 75,55
50 double unders
30 kettlebell swings 53,35
50 double unders
20 overhead squats 75,55
50 double unders
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
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-