50-40-30-20-10 Double Unders Alt Vup Russian KB Swings 53/35 *CAP: 15min. Then.., Snatch warmup Then.., EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 2 Hang Squat/Power Snatch immediately into.. EMOM x 5min. 3 Hang Power Cleans EMOM x 5min. 2 Hang squat/Power Cleans Sumo Stance Deadlift
5:00 clock 20 mointain climbers 15 jumping jacks 10 alt lizards 5 inch worm Then.., 15 Thrusters 115/85 12 Pullups/C2b 9 Burpees 12 Toes to bar/ weighted situps 15/12 cal rest 3min x 4-5 Then.., 12-15 DB RDL Immediately into.. 15-20 Banded Hip Abductors X3
AMRAP 10 alt 1:1 5 clean and jerks 155/105 7 lateral burpees otb 9 box jump overs @11 min 6 min clock to max clean and jerk Rest 3 min 2 rds with a partner 40 weighted Sit-ups 50/35 50 push-ups 60 DB hang power cleans 95/63
7min max cals 7min. of Barbell Back Rack Lunges 7min. of Incline Barbell Bench Press 7min. of Single Arm DB Rows * 6-8reps keep switching sides the whole time. I suggest 7min. of Leaning Lateral DB Raises *6-10 reps keep switching sides the whole time. Triceps: 7min. of Banded Tricep Push downs with pvc
As Many Rounds and Reps as Possible in 20Minutes: 25 Russian Kettlebell Swings 53/35 25 Reverse Sit-ups 25 Ball Slams 30/20 250m Row RX+: 70/53 Kbs Then.., Alt DB hammer curls/ BB reverse curls 3 sets: 12 each arm / 20 light and fast Then.., Bench dips with feet elevated set 1: 20 BW Set…
Every 2min x 5 Snatch Pull + Muscle Snatch + 2 Hang Power Snatches Then.., 15/12 cal 8 Toes to bar 12/9 cal 8 Thrusters rest 1:00 5x
General warm up Then.., EMOM x 10:00 3 Deadlifts @ 55% Then.., 10 c2b pull-ups 20 abmat sit-ups 3 clean and jerks 205/135 40 double Unders Rest 2 min x 4-5 rds
1000m row/1.0mile 100 flutters kicks Then… 3 x 10 each leg Single leg BSS jumps Then.., Back squat Set 1: 15 reps light Set 2: 15 reps :3neg Set 3: 3 Tempo reps :5 down/up into 3 Fast reps. 3 times through (18) Set 4: 10 reps :3neg Into 10 reps bottomw half reps (20)…
For Time: 80/60 Calorie Bike 60 AbMat Sit-ups 40 Goblet Step Back Lunges 50/35 20 Dumbbell Burpees 50/35’s 40 Goblet Step Back Lunges 50/35 60 AbMat Sit-ups 80/60 Calorie Bike Then… Bench press
50 Rounds: 2 Deadlifts 225/155 2 Lateral Burpees Over The Bar Rest 5min. 25 Rounds: 4 Thrusters 95/65 4 Pull-Ups
