A. 10 min AMRAP
3 hang squat cleans 175,115
5 bar facing burpees
150m row
Rest 5 min
10 min AMRAP
AB 10/8 cal or run 100m
3 front squats 175,115
5 bar facing burpees
B. Extra credit
3 sets
60sec wtd FLR
DB plank side raise x 10/side
10 hip extensions or barbell good mornings
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi