[ Team of 3 ]
Amrap 18 mins
– 30 Front Squat 135/85lb
– 30 Clean & Jerk 135/85lb
– 30 Lateral Burpees
– 30 Front Squat 155/105lb
– 30 Clean & Jerk 155/105lb
– 30 Lateral Burpees
– 30 Front Squat 185/125lb
– Max Clean & Jerk 185/125lb
Find Heavy
3 Clean
2 Front Squat
1 Jerk
and then,
3 sets of :
2 Halting Clean Deadlift
3 Clean Pull @ Today Heavy ~
3 rounds for time of :
– 10 Bar Muscle ups
– 20 Hand-release Push ups
– 30 DB(2) Box Step ups 20inch
* DB 50/35lb
[ Team of 2 ]
For time of :
– 100 Wallball 20/14lb
– 100 Hang Power Snatch 75/55lb
– 100 Sumo Deadlift High Pull 75/55lb
– 100 Wallball 20/14lb
5 rounds
( 2 min On / 2 min Off )
– 12 Toes to bar
– 10 DB Snatch 70/50lb
– Max Lateral Burpee over DB
For time of :
– 40 GHD Sit ups
– 20 Strict Pull ups
– 800m Run
– 30 GHD Sit ups
– 15 Strict Pull ups
– 400m Run
– 20 GHD Sit ups
– 10 Strict Pull ups
– 200m Run
[ Team of 2 ]
For time of :
20-16-12-8 Wall Walks
100 Double Unders
30-24-18-12 Snatches
* M : 95-125-155-185lb
* F : 65-80-95-110lb
Find Heavy
Power Snatch + Hang Snatch
and then,
3 sets of :
2 Halting Snatch Deadlift
3 Snatch Pull @ Today Heavy ~
For time of :
5-6-7-8-9-10-9-8-7-6-5
– DB Squats 50/35lb
10-12-14-16-18-20-18-16-14-12-10
– Cal Row
A.
Back Squat
3-3-3-3-3
B.
Amrap 10 minutes
– 8 Push ups
– 8 Sumo Deadlift High Pulls 95/65lb
– 8 Box Jumps 24/20inch
