A. 14 minute AMRAP
Run 200m
16 Medball overhead ab mat sit-ups @ 20#/14#
12 Single arm DB hang clean and jerks @ 50#/35#
8 burpees
B. Echo bike 15 seconds HARD effort
rest walk 90-120 seconds
Echo bike 30 seconds HARD effort
rest walk 2-3 min
Echo bike 45 seconds HARD effort
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H