Back Squat 5@75% 3@80% 2@85% 1@90% 1@95% Complete 5 rounds for time of: 15/12 Hand Release Push Ups 15 Pistol Squats 12 Dumbbell Snatch 30/20 Post load and time to the whiteboard.
CONTINUE READINGBack Squat 3-3-3-3 @ 85% Complete 5 rounds for time of: 10 Dumbbell Snatch 30/20 10 Pull Ups 10 Wall Balls 150m Dumbbell Carry Post load and time to the whiteboard.
CONTINUE READINGSquat Clean Thruster 3-3-3-3-3-3 Increasing every 90sec For Time: 100 Double Unders Then 21-15-9 of: Dumbbell Snatch 30/20 Chest to Bar Pull Ups Then 100 Double Unders Post load and time to the whiteboard.
CONTINUE READINGDeadlift Every other minute for 12 minutes 2 reps @ 85% Complete as many rounds as possible in 10 minutes of: 16 Wall Balls 8 Dumbbell Snatch 30/20 4 Strict Handstand Push Ups Post load and rounds to the whiteboard.
CONTINUE READINGThruster 15 minutes to find a 1RM For Time: 50 Pistol Squats 25 Dumbbell Snatches 30/20 50/35 Ring Dips 25 Dumbbell Snatches 30/20 50 Pistol Squats Post load and time to the whiteboard.
CONTINUE READINGPower Snatch EMOM for 7 minutes 3 reps @ 75% Complete 2 rounds for time of 21 Dumbbell Snatches 30/20 24 Hand Release Push Ups 27 Chest to Bar Pull Ups Post load and time to the whiteboard
CONTINUE READINGFront Squat 2×2@95% 3×1@100% Complete as many rounds as possible in 10 minutes of: 9 Burpee Box Jump Overs 12 Dumbbell Snatch 30/20 Post load and rounds to the whiteboard.
CONTINUE READINGBack Squat 5-5-5-5 @ 85% For Time: 40 Dumbbell Snatches 30/20 9 Burpees 6 Thrusters 50/35 Complete Thrusters and Burpees every 10 Snatches Post load and time to the whiteboard
CONTINUE READINGFor Time: 400m Run 30 Dumbbell Snatch 30/20 25 Burpees (6 inch target) 800m Run 30 Dumbbell Snatch 30/20 25 Burpees (6 inch target) 400m Run Post time to the whiteboard
CONTINUE READINGPress 5-5-5-5 @ 85% Complete 3 rounds for time of: 80 Double Unders 20 Dumbbell Snatches 30/20 150m Dumbbell Carry Post load and time to the whiteboard
CONTINUE READING