AMRAP in 20 mins
Row 750 (buy in)
30 Double Unders
15 Kettlebell Swings, 53/35
5 Front Squats, 185/125
10-11-13
(1 Hang Power Snatch + 1 Snatch Balance + 2 Overhead Squats) X 5
Snatch-grip Jerk, 2-2-2-2-2
Good Mornings, 3-3-3-3-3
10-9-13
For Load:
Push Press, 5-5-5-5
Complete For time:
30 Thrusters, 95/65
30 Pull ups
30 Power Cleans, 95/65
30 Burpees
30 Jerks, 95/65
30 Box Jumps, 24/20
10-8-13
For Load:
1 Power Clean + 2 Front Squats + 1 Jerk (split or power)
Complete for time
21-15-9-reps of:
Toes to bar
Deadlift, 225/145
10-7-13
AMRAP in 15 Minutes:
5 Box Jumps (30/24 inches)
10 Hand-Release Push-ups
15 Wall Balls (20/14 lbs)
10-5-13
Complete 2 rounds for time:
25 Pull-ups
Run 150 meters
25 Wall Balls (20/14 lbs)
Run 150 meters
25 Knees to Elbows
Run 150 Meters
25 Goblet Squats (53/35 lbs)
10-4-13
Complete for Load:
Clean grip deadlift, 5 X 3
Bent over barbell rows, 3 X 5
Weighted good morining, 3 X 3
Focus on maintaining your clean position for the DLs.
Barbell should touch the floor when weighted for rows.
Keep tension in hamstrings for GMs.
10-2-13
HAPPY BIRTHDAY, COACH CECIL!
Complete for time
10-8-6-4-2 Overhead Squats, 115/75
50 Double Unders after every set of OHS
Skill Work:
On your own, practice…
kipping, butterfly or muscle ups.
