A. Every 2 min for 5 sets complete the following:
10,8,6,4,2 power snatch + 40 double unders
Start power snatch weight at 95,65 and build to a HEAVY set of 2
B. 4 min AMRAP
Run 200m/Row 250m/AB 15/12 cals
AMRAP Remaining time
5 burpees
7 box-jumps 24/20
9 KB swings 53/35
**Rest 2 min and repeat for 3 total sets
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe