PART A 3 Position Power Snatch 15 minutes to work to a heavy set OR work on technique PART B AMRAP in 3 mins Run to gate and back 12 Power Snatch (42.5/30) REST 3 minutes AMRAP in 3...
PART A For time 30 Box Jumps (24/20) 30 Kettlebell Swings (24/16) 30 Front Squats (52.5/35) 30 Toes to Bar 30 Push Press (52.5/35) 30 Deadlifts (52.5/35) 30 Wall Balls (9/6) 30 Burpees 30 Double Unders 20 min cut off...
Every minute on the minute for 24 minutes (6 rounds) Minute 1 - 1 Round of "Cindy" Minute 2 - 10 Hang Power Snatches (42.5/30) Minute 3 - As many Calories on Bike/Rower as possible Minute 4 - Rest Score...
PART A Deadlift 15 minute to build to a Heavy set of 3. PART B As many rounds as possible in 15 minutes 60 Double Unders 30 Wall Balls (9/6) 15 Deadlifts (110/75)
PART A For time 30-25-20-15-10 Reps of Ball Slams (12/9) Kettlebell Swings (24/16) 10 m Shuttle Runs PART B Ring Row 5 x Max Effort Sets Rest 90 seconds between each set
PART A 3 Position Clean - Power position, Hang, Floor 12 minutes to work to a heavy set PART B 3 Rounds for time 15 Chest to bar pull up 12 Lateral Bar Hop Burpees 9 Cleans (60/42.5) 15...
Welcome Back!! We are back to normal hours, until next Christmas! Get back in the gym and lets kick off 2018! PART A For Time 27-21-15-9 Reps of Wall ball (9/6) Sumo Deadlift High Pull (35/25) Box Jumps (24/20")...