Tuesday, January 13, 2020

A. EMOM 6 min

2 hang power snatch from mid thigh

B. Take 10 min to build to a HEAVY set of 3 snatch grip deadlift @ 30X1

C. Min 0:00-3:00

2 rounds

30 double unders

10 deadlifts 185,125

Min 3:00-6:00

2 rounds

35 double unders

12 deadlifts 185,125

Min 6:00-9:00

2 rounds

40 double unders

14 deadlifts 185,125

Min 9:00-12:90

2 rounds

45 doubles unders

16 deadlifts 185,125

Continue until you can’t get 2 rounds in the 3 minutes

129 views0 comments

Recent Posts

See All

In teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20

A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu

10 rounds for time 10 Single arm DB hang clean and jerks @ 50#/35# 10 Single DB step-ups 10 burpees Every 2 rounds run 200m/Row 250m/ Bike 15/10 cal