PART A Clean EMOM Minutes 1-2-3 3 Cleans Minute 4 Rest Minute 5-6-7 2 Cleans Minute 8 Rest Minute 9-10-11 1 Clean Build on Previous weeks loading PART B As many rounds as possible in 12 minutes of: 3...
PART A Every 4 minutes for 5 Rounds 50 Double Unders 20 Dumo Deadlift High Pull (35/25) 20 Sit ups Score is slowest round PART B 4 Super sets 10 Seated Banded Rows 10 Banded Pull Aparts
PART A Build to a Heavy 5 rep Touch and Go Power Clean PART B As many rounds as possible in 3 minutes 6 Lateral Bar Hop Burpees 9 Power Cleans (42.5/30) Rest 3 minutes As many rounds as...
PART A Back Squat 3 x 9 @ 76-80-84% of 1 Rep Max Complete sets on 3 minute timer PART B For time OR 20 min AMRAP 30 Box Jumps (24/20") 30 Pull Ups 30 Kettlebell Swings (24/16) 30...
PART A 3 Rounds for time 30 Deadlifts (50/35) 30m Walking Lunge 30 Abmat Sit ups PART B 3 Rounds for quality 15 Seated L-sit Leg Lifts 10 Side Plank Bridge ups (per side) 10 Behind The Neck Broomstick...