- 6 rounds - 4 minutes per round - 2 minutes rest between rounds 80 Double Unders (buy in) Then AMRAP 12 Toes-to-Bar 8 Burpees (6”) 4 Clean and Jerks (85/62.5kg) ...
For time: 1000m Run 80 DB Hang Snatches (20/15kg) 60 CTB Pull-Ups 40 Deadlifts (102.5/70kg) 500m Run 40 HSPU 30 Burpee Pull-Ups 20 Deadlifts (142.5/102.5kg) ...
A) Alt EMOM x 10 1. 16 Toes-to-Bar 2. 4 Wall Walks B) 5 rft: 500m Row 16 Box Jumps (24/20”) 16 DB Front Rack Lunges (2 x 20/15kg) ...
Weightlifting A) Snatch tech. B) Snatch 1RM C) Deadlift 3RM or Conditioning Rotating EMOM x 36 minutes: 1. 15/12 Calories 2. 10 KB Snatches (1 x 24/16kg) 3. 15 Pushups 4. 20 V-Ups ...
A) EMOM x 10 4 – 6 Strict CTB Pull-Ups Or AMRAP in 10 minutes: 4 Strict Pull-Ups (^CTB) 6 Box Jumpovers (24/20”) (^30/24”) 8 KB SDHP (24/16kg) (^32/24kg) B) 4 rft: 25 Wall Balls (9/6kg) 10 Bar Muscle-Ups [vc_gallery type="image_grid" images="31637"...
A) Bench Press E2½M x 6 1 x 3 @ 70% 1 x 2 @ 80% 4 x 1 @ 85%+ B) Front Squat E2½M x 6 1 x 3 @ 70% 1 x 2 @ 80% 4 x 1 @ 85%+ [vc_gallery...
For time: 200 Double Unders 4 x 400m Run 15 HSPU 10 Power Snatches 200 Double Unders ...
For time: 3 x 18 OHS (52.5/35kg) 18 CTB Pull-Ups - rest 2 minutes 3 x 15 Hang Power Snatches (45/30kg) 15 Deficit Hand Release Pushups (2”) - rest 2 minutes 3 x 12 Hang Squat Snatches (35/25kg) 12 Dual DB Box Stepovers [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) Alt EMOM x 10 1. 20 Toes-to-Bar 2. 10 Dual DB Front Rack Lunges B) 5 rft: 15/12 Calorie Row 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB STOH ...
Weightlifting A) and B) Snatch C) Deadlift E2M x 5 3 @ 75% 1 @ 85 – 90% or Conditioning Alt E3M x 12 1. 15/12 Calories 12 KB Swings (32/24kg) 2. 15 Burpees 12 Goblet Squats (32/24kg) ...
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