Thursday, November 17, 2021


A. For time

500m row or 400m run or 25/20 cal bike

30 power cleans 115,75

20 burpees over the bar

1000m row or 800m run or 45/40 cal bike

20 burpees over the bar

30 power cleans 115,75

500m row or 400m run or 25/20 cal bike

B. Row or bike 1 min; rest 1 min x 6 sets; row or bike at sustainable effort for max calories each effort

64 views0 comments

Recent Posts

See All

A. 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

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

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