PART A 3-Position Power Snatch On the 2:00 x 6 Sets: Wave #1… Set #1 – 60% Set #2 – 64% Set #3 – 68% Wave #2… Set #4 – 60% Set #5 – 64% Set #6 – 68% PART...
Pausing Back Squat 5 Sets of 3: Set #1 – 65% of estimated 1RM Set #2 – 70% Sets #3, 4, 5 – 75% 1st Squat – Pause for 3s in bottom. 2nd + 3rd Squat – No pause. Rest...
CONDITIONING 7 Rounds for time 200m Run 30 Double Unders 1 x 3 Position Power Clean (60/40) 3 position power clean = 1 x mid thigh, 1 x hang, 1 x floor power clean
PART A 5 Minute to accumulate as much load as possible via Deadlift Mens Weights 40/60/80/100/120 Womens Weights 30/40/50/60/70 PART B For time 50-40-30-20-10 Reps of Kettlebell Swing Sit ups 15 min time cap
PART A 5 Rounds for quality 5 Negative Pull ups 7 Negative Push ups 5 Second Negative 90 Seconds rest between rounds PART B AMRAP in 12 minutes 15 Box Jumps (24/20") 10 Shoulder To Overhead (52/35) 5 Cleans
PART A 3 Rounds, 90 seconds on each station Station 1 – 15/12 Cal Row + 15 Abmat Sit ups Station 2 – 12/9 Cal Bike + 7-12 Chest to bar pull ups Station 3 – 200m Run + 15...