c GPP “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict DB Rows Rest 3 minutes between rounds. PERFORMANCE “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Rest 3 minutes between rounds. OPEN “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Rest 3 minutes between rounds.
GPP “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict DB Rows Rest 3 minutes between rounds. PERFORMANCE “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Rest 3 minutes between rounds. OPEN “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Rest 3 minutes between rounds.
GPP 10-9-8-7-6-5-4-3-2-1 Pec Stick or Plate Windmills (R/L) Suitcase Deadlifts (R/L) Suitcase Carry 15m (R/L) Sandbag Front Rack Lunges & Sandbag Squats 2-3 sets: 30m SB Front Rack Lunge straight into max effort sandbag squats. Rest as needed between sets. PERFORMANCE 10-9-8-7-6-5-4-3-2-1 Pec Stick or Plate Windmills (R/L) Suitcase Deadlifts (R/L) Suitcase Carry
GPP 3-Position Power Snatch Build to Heavy Complex 3 Rounds: 150 Single Unders 50 Air Squats 15 Power Snatches (75/55) ) PERFORMANCE 3-Position Power Snatch Build to Heavy Complex 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80) OPEN 3-Position Power Snatch Build to Heavy Complex 3 Rounds: 75 Double
GPP 5 x 3:00 50m Sled Push (90/75) Max DB Floor Press Rest :90 PERFORMANCE 5 x 3:00 50m Sled Push (90/75) Max DB Floor Press Rest :90 OPEN 5 x 3:00 50m Sled Push (90/75) Max DB Floor Press Rest :90