In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
1 attempt every 2 minutes.
4 Rounds
25 Box Jumps (24″/20″)
25 KB Swings (70/53)
25 Sit-ups
Time cap: 15 Minutes
Swings to parallel.
x4
5 Triceps Extensions
50ft Carry (heavy, mixed/unbalanced, odd object)
On a 3 Minute clock, AMRAP:
3 Rounds
5 Pull-ups
10 Push-ups
15 Squats
If completed before 3 minutes, add 3 minutes and proceed:
6 Rounds (total)
5 Pull-ups
10 Push-ups
15 Squats
If completed before 6 minutes, add 3 minutes and proceed:
9 Rounds (total)
If completed before 9minutes, add 3 minutes and proceed:
12 Rounds (total)
If completed before 12 minutes, add 3 minutes and proceed:
AMRAP
Stop at 15 Minutes.
– If 3 rounds are complete in 3 minutes athlete earns an additional 3 minutes to complete another 3 rounds continuing up to 15 minutes
– Score would be total number of rounds and reps completed before cut-off
– If an athlete gets cut off before 12 minutes, record score and continue to complete as many rounds as possible until 12 minutes
x4 (per side)
5 Bicep Curls
5 Single leg glute bridge
5 – 3 Minute Rounds
400m Run
Max Burpees
1 Minute rest after each round
x3
100ft Farmer’s Carry
6 Standing Side Crunch (per side)
12-9-6
Deadlift (315/215)
Chest to bar Pull-ups
Time cap: 10 Minutes
Practice Bar Muscle-ups
15 Deficit Handstand Push-ups
30 Pistols
15 Strict Handstand Push-ups
30 Lunges
15 Kipping Handstand Push-ups
30 Squats
Time cap: 15 Minutes
Deficit rubber 45lb plates/25lbplates
Tabata Hollow Hold
Not touch n go.
Empty Bar
3×3 Tall Clean
*Standing tall with bar at hip, shrug to pull under
3×3 Tall Split Jerk
*Start with bar above forehead, press under into recieving position
With a partner
10 Rounds (each)
1 Rope Climb
5 Strict Ring Dips
50 Double unders
Time Cap: 28 Minutes
Trading full rounds.
