PART A 3-Position Power Snatch 5 Sets: Set #1 - 60% of estimated 1RM Power Snatch Set #2 - 64% Set #3 - 68% Set #4 - 72% Set #5 - 72-75% Complete sets on a 2 minute timer ...
PART A Power Clean and Jerk On the 1:30 x 6 Sets: 2 Power Cleans 1 Split Jerk PART B Every 4:00 x 4 Rounds: 12/9 Calorie Assault Bike Or Row (15/12 on rower or SMAI bike) 9 Deadlifts...
PART A Back Squat Building upon our squats from a week ago. Adding 2% to each set. 5 Repetitions @ 72% 4 Repetitions @ 77% 3 Repetitions @ 82% 1 Repetition @ 86% 1 Repetition @ 89% 1 Repetition @...
Teams of 3: 150/100 Calorie Assault Bike Or Row 70 Power CJ (52/35), 70 Toes to Bar 50 Power CJ (65/45), 50 CTB Pull-Ups 30 Power CJ (75/52), 30 Bar Muscle-Ups 150/100 Calorie Assault Bike Or Row
AM PART A Deadlift 5 set of 3 - Every 2 minutes - Start at approx. 80% of 1RM - PART B 3 Rounds for time 20 Kettlebell Snatch (24/16) 5 Wall Walks 20 Box Jumps (24/20”) PM...
PART A 5 Rounds: 200m Run 3 Strict Pull-ups 6 Pushups 9 Kettlebell Swings (24/16) 12 Air Squats 15 AbMat Sit-Ups PART B 3 Rounds 20 Monster Walk Steps 10 Banded Seated Row with 3 second hold with shoulder...
PART A 3-Position Pausing Power Clean Build to a Heavy Complex: 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Pausing for a 2 Count at the Knee and in the Catch. PART B 5 Rounds:...
PART A Back Squat 5 Reps @ 70% 4 Reps @ 75% 3 Reps @ 80% 1 Rep @ 84%, 87%, 90% PART B For Time: 75 Wallballs 400m Run Directly Into... 6-9-12-15: Chest to Bar Pull-Ups Handstand Push-ups...