S1: Front Squat 5-5-5 @ 75% S2: Front Squat 2×3 @ 85%, 2X2 @ 90% Complete as many rounds as possible in 10 minutes of: 18 Pull Ups 12 Push Jerks 60/40 6 Hang Power Snatch 60/40 Post load and rounds to whiteboard
CONTINUE READINGS1 & S2: Power Clean 15 minutes to find a 1RM Complete 4 rounds for time of: 12 Box Jumps 9 Hang Power Snatch 60/40 6 Thrusters 60/40 Post load and time to whiteboard
CONTINUE READINGS1: Hang Power Snatch 3-3-3-3 @ 60% S2: Hang Power Snatch 7 x 3 @ 75% (60sec rest) Complete 5 rounds for time of: 8 Dumbbell Squat Clean 25/15 8 Sumo Deadlift High Pull 50/35 Post load and rounds to whiteboard.
CONTINUE READINGS1: Press 5-5-5 @ 75% S2: Press 2×3 @ 80% 2×2@ 85% Complete 5 rounds for time of: 150m Sandbag Run 9 Hang Power Snatch 50/30 10 Pistol Squats Post load and times to whiteboard.
CONTINUE READINGBack Squat 20 minutes to find your 1RM 12-9-6-3 for time of: Box Jumps 30/24 Hang Power Snatch 50/30 Rest 3 minutes then 3 x ME Toes to Bar (60sec rest between sets) Post load and time to the whiteboard.
CONTINUE READINGHang Power Snatch 3-3-3 Complete as many rounds of the ascending ladder in 12 minutes. Begin with 2 reps then 4,6,8 and so on: Ground to Overhead 60/40 Lateral Burpee Finisher 3 x Max Reps Knees to Elbow Post load and rounds to comments.
CONTINUE READINGHang Power Clean 2-2-2-2 Complete 4 rounds for time of: 8 Hang Power Snatch 50/30 8 Handstand Push Ups 300m Sandbag Run Post load and time to comments.
CONTINUE READINGHang Power Snatch 3-3-3 21-15-9-21 for time of: Shoulder to Overhead 50/30 Box Jump Overs 30/24 Knees to Elbow Post load and time to comments.
CONTINUE READINGFor Time: 21-15-9 Thruster 42.5/30 Ring Dip Then 9-15-21 Wall Ball Hang Power Snatch 42.5/30 Post time to comments.
CONTINUE READINGComplete as many rounds as possible in 15 minutes of: Buy in: 1km Row 21 Kettlebell Swing 24/16 15 Push Ups 9 Hang Power Snatch 40/25 Post rounds to comments.
CONTINUE READING