“J36”
For time:
1-2-3-4-5-6-5-4-3-2-1
Power Snatches
Strict Pull-Ups
Thrusters
Box Jumps (30/24”)
SDHP
Lateral Burpees
Level – M / F
1 – 25/15kg
2 – 40/25kg
3 – 50/35kg (Rx’d)
4 – 62.5/45kg
- in round 1 complete one rep of each movement, in round 2 complete two reps of each movement...
Choose two of the following three options:
A)
E2.5M x 6 rounds
8 Bench Presses
B )
E2.5M x 6 rounds
8 Deadlifts
C)
REMOM x 15 minutes
1 – 3 Rope Climbs
10 – 50 Double Unders
10 – 15 Calories
- test for Back Squat if you missed...
A)
Back Squat
1 or 3 or 5 RM
or
5 x 5 x 75%
then
B )
E2M x 6
8 Ring Rows
8 Good Mornings
or
C)
AMRAP in 12 minutes:
4 Hang Power Cleans (60/45kg) (^80/55kg)
8 V-Ups
12 Wall Balls (9/6kg)
sub 12 Box Stepovers if you did enough...
A)
"Holleyman"
30 rounds for time:
5 Wall Balls (9/6kg)
3 HSPU
1 Power Clean (102.5/70kg)
or
B )
30 rounds for time:
15 Double Unders
3 DB Thrusters
1 Power Clean
- 30 minute time cap for each
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A)
Back Squats
3 x 1 x 95%
- week 7, day 2
B )
REMOM x 4 rounds
5 x [2 Plank Jacks + 2 Alt Toe Taps]
5 - 10 Power Snatches
5 - 10 Dips
10 – 15 Calories
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