A. Every 90 sec complete the following:
Hang power snatch x 10,8,6,4,2
Build to a TOUGH set of 2
Building load from 60%
B. For time:
Cash in: run 800m or row 1000m
Then:
21-15-9
Shoulder to overhead 135,95
Toes to bar
Then:
Cash out: run 800m or row 1000m
A. Take 10 min to complete 10,8,6,4,2 strict press; building to a HEAVY double B. For time: “Running Annie” 50-40-30-20-10 Double unders Sit ups Run 200m after each set
A. Take 10 min to complete 3 sets: 10-15 double KB deadlifts+30m farmers carry Rest 30-60 seconds Single Arm DB push press @ 31X1 x5 tough reps/ arm Rest 30-60 seconds X3 sets B. For time w/ partner R
A. Back squats: Take 12 min to complete 5,4,3,5,4,3 reps between 75-90% B. 8 min AMRAP 4 DB snatch 50,35 5 burpee box jump ups **increase DB snatch by 2 each round Rest 4 min 8 min AMRAP Row 250m or A