A) 12min AMRAP: 300/200m Row 25 Empty barbell thrusters 25 Box jump overs 5 Wall climbs B) 10min to find a “heavy” : 3 Rep TNG full snatch C) 5mins to find: 1RM Full snatch D) EMOM…
A) 4 Sets/super set: 3 Strict press 8 Pendlay rows B) For time: 20 Shoulder to overhead @L1=40kg/25kg – L2=50kg/35kg – L3=60kg/45kg 18 Lateral burpees 16 Front squats 14 T2b 12 Deadlifts 100 Mountain climbers 12 Deadlifts 14 T2b…
A) Back squats: 5x 2 – climbing (20min cap) B) 3 Rounds for time: 10 Burpee box jumps 15 Pull ups 200m Single kb carry@L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg (has to be with arm extended) – 15min cap – …
A) EMOM 10min: 1 Hang power snatch + 1 hang squat snatch + 1 full snatch (climbing) B) For time: 20 Full snatches @weight above C) 4 Rounds for time: 400m Run 20 Kb swings @L1=24kg/16kg – L2=28kg/20kg…
A) 3 sets/super set: 8 (each leg) Top to top kb shoulder press 2 Rope climbs Max hand stand walk or hand stand balance (nose + toes to wall) B) EMOM 15mins: Min1- Cal row + lateral burpees L1=6/4+2…
A) Power clean + split jerk: 2+1 – climbing every 90 seconds x10 rounds B) 7min AMRAP: 10 SDHP @L1=25kg/20kg – L2=35kg/25kg – L3=45kg/30kg 10 Shoulder to over head 10 Lateral burpees – rest 3mins – C)…
A) Front squats: 3x 5 – climbing B) Front squats: 2x max reps @ 80% of above C) 20min AMRAP: 20 Cal row 20 Wall balls 20 Deficit press ups
A) Back squats: 4x 4 – climbing 1x 20 B) 20min AMRAP: 200m Run 15 Burpee pull ups 10 Front squats @L1=50kg/35kg – L2=61kg/43kg – L3=70kg/50kg – L4=84kg/55kg
A) 15mins to find heaviest complex: 2 Hang squat cleans + 1 squat clean + 1 front squat B) EMOM 15mins: Min1- 15 wall balls + 5 T2b Min2- Burpee box jumps L1=3 – L2=6 – L3=9 Min3- 1…
A) 10mins to find heaviest complex: 2 Push jerks + 1 Split jerk B) EMOM 12mins: Odds- Double unders L1=30 – L2=50 – L3=70 Evens- 6 Shoulder to overheads @L1=40kg/25kg – L250kg/35kg – L3=60kg/45kg + C2b L1=4 – L2=7…