Min 0:00-10:00
3 rounds
Row 250m
10 Power snatches 115,75
Min 11:00-21:00
3 rounds
AB 20/15 cals
20 HR push-ups
Min 22:00-32:00
3 rounds
Run 200m
12 single arm Db hang clean and jerks 50,35
12 single arm Db thrusters 50,35
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See AllA. Minutes 00:00-12:00 10 min AMRAP 5 front squats 155/105 10 deadlifts 155/105 20 ab mat sit-ups B. Starting at 15:00 Every 2:00 for 6 sets 1 power clean 2 hang power cleans 1 shoulder to overhead Bu
220
For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list
760
A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
1110
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