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
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-