Updated: Mar 4, 2020
A. 1 Snatch deadlift + 1 snatch high pull + 1 squat snatch x 8 sets every 90 sec
B. For time
*4 rounds 135,95
3 power cleans
3 front squats
3 push jerks
*3 rounds 155,105
3 power cleans
3 front squats
3 push jerks
*2 rounds 165,115
3 power cleans
3 front squats
3 push jerks
Extra credit:
2-3 sets
Row 500m or AB 20 cal
50’ DB bear crawl 50/h, 35/h
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S