Fitness
25 Min AmRap
6 DB/KB push press
9 Ring Rows
20 jump rope singles
*every 5 minutes run 200 meters
Performance
25 Min AmRap
9 push press (115/75)
6 CTB pull-ups
30 double unders
*every 5 minutes do a 50 meter farmer’s carry, (70/50)
Competition
A. Power Snatch 7×1, Rest as needed…
Warm Up before your first single
B. Sn Deadlift Cluster 1.1.1, R10, x5 R60
C. 12 Min AmRap
5 Man-Makers (35/25# KB)
10 CTB Pull-Ups
15 Kettlebell Swing (50/35)
Fitness
A.1 DL, 3 x 10 TnG reps, rest 1 minute.
A.2 Bench press, 3 x 10, rest 1 minute
A.3 FLR on floor, 45 sec. x 3 (focus on bdy positioning)
+
12 minute amrap
6 hang power cleans
10 wall balls
Performance
A.1 DL, 3.3.2.2, rest 1 minute *last two sets are tough
A.2 Bench Press, 5.5.3.3, rest 2 minutes
+
5 rounds for time
10 power cleans. 135/95#
15 wall balls, 20/14# to 10ft. target
Competition
A) Back Squat 10.8.8.8 @60%.65%.70%.75% R2-3
B) Front Squat R2 5.5.5.5 @60%.65%.70%.70%
C) “Tail Pipe”
3 Rounds of
500m Row
50/35 KB Hold in Front Rack for the time it took to row the 500m
D) For time:
25 Grinders
50 Situps
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