A. Every 90 sec complete the following:
3 touch and go power snatch + 1 hang squat snatch
X 5 sets; build to a tough set
B. AMRAP in 3 min
Row 300m or AB 18/15 cal
AMRAP double unders in remaining time
+
Rest 2 min
+
5 rounds
20 kettlebell swings 53,35
10 box jumps 24,20
5 hang power cleans 155,105
+
Rest 2 min
+
AMRAP 3 min
Row 300m or AB 18/15 cal
AMRAP double unders in remaining time
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-