GROUP A A. Squat Clean. Jerk; 2.1; x5, rest 2-3 min B1. 1 1/4 Front Squat; 2-3 reps; x5, rest 20 sec B2. Weighted PULLup Cluster @ 20×0; 1.1.1.1.1; x5, rest 2 min C. Scap work to finish GROUP B A. Power Clean. Squat Clean. Jerk; 1.1.1; rest 2-3 min B1. GOBLET Squat; 6-9 reps;…
GROUP A A. High Hang Squat Snatch. Snatch Balance. OHS; 1.1.1; x5, rest 2 min B. Back Squat; 20 reps; x2, rest 3-4 min – heavier than last week C. 21-15-9 Wallball Burpee KB Swing GROUP B A. Above Knee Power Snatch.OHS; 1.1; x6, rest 90 sec B. Back Squat; 20 reps; x2, rest 3-4…
GROUP A 10-1 alt ladder 10 Power Snatch…9.8.7 1 Toes To Bar…2.3.4 + 10 min; Row 2k AMRAP Burpee remaining Time + ‘Annie’ 50-40-30-20-10 Double Unders ABMAT Situp GROUP B 10-1 alt ladder 10 KB swing…9.8.7 1 V-Up…2.3.4 + 10 min; Row 2k AMRAP Burpee remaining Time + ‘Annie’ 50-40-30-20-10 Double Unders ABMAT Situp
GROUP A A. Broad Jump; 1 every 30 sec for 6 min B1. Romanian Deadlift @ 32×1; 4-5 reps; x5, rest 2 min – build on last week B2. Weighted Ring Dip @ 32×1; 4-5 reps; x5, rest 2 min C. AMRAP 12 min 5 HSPU 1 Legless Rope Climb GROUP B A. Broad Jump;…
2:30 Work/Rest Row 500m/400m AMRAP Push Press (mod loading for A) x4 + rest 2:30 min + 2:30 Work/Rest 10 thrusters 10 box jump 10 situp x4
GROUP A A. Squat Clean. Front Squat. Jerk; 1.1.1; x5, rest 2-3 min B1. 1 1/4 Front Squat; 3-4 reps; x5, rest 20 sec B2. Weighted CHIN @ 20×1; 3-4 reps; x5, rest 2 min C. 10 min Cindy 5 pullup 10 pushup 15 air squat GROUP B A. Power Clean. Squat Clean. Jerk; 1.1.1;…
GROUP A A. High Hang Squat Snatch; 2-3 reps; x5, rest 2 min B. Back Squat; 20 reps; x2, rest 3-4 min C. 21-15-9 Power Snatch Pullup GROUP B A. High Hang Power Snatch; 2-3 reps; x5, rest 2 min B. Back Squat; 20 reps; x2, rest 3-4 min C. 21-15-9 KB Swing Pullup
GROUP A 40-30-20-10 Box Jump KB Swing + 5 rounds; 30 Double Unders 30/20 cal Airdyne + 2 min AMRAP ABMAT Situp GROUP B 30-20-10-5 Box Jump Ball Slam + 5 rounds; 30 Double Unders/60 singles 30/20 cal Airdyne + 2 min AMRAP ABMAT Situp
GROUP A A. OH Toss; 1 ev 30 sec for 6 min B1. Romanian Deadlift @ 32×1; 4-5 reps; x5, rest 2 min B2. HSPU; AMRAP; x5, rest 2 min Equity Loan No Credit Check C. AMRAP 8 min 5 Ring Dip 5 C2B GROUP B A. OH Toss; 1 ev 30 sec for 6…
2:30 Work/Rest Row 500m/400m AMRAP Wallballs (or Airsquat if cannot do) in remaining time x4 + rest 2:30 min + 2:30 Work/Rest 10 ball slam 10 burpee 10 situp x4
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