Teams of 2 Must Complete the Following 10.9.8.7.6.5.4.3.2.1 DB Hang Power Clean Plate Jump Over Calorie Row – You go I go format – P1 does 10 Hang Power Cleans, then P2 does 10 Hang Power Cleans, Then P1 Does 10 plate jump overs – The weight on the power cleans should be one that
2 Rounds: 21 Overhead Squats (75/55) 21 C2B Pull-ups 21 Power Snatch (75/55) 21 Burpees Over-the-Bar Rx – BB (75/55),C2B L1 – BB (30% 1RM Snatch),C2B/Pullups L2 – Coaches Choice
5 Rounds for Time 10 Deadlifts 30/20 Cal Row 30 Situps 40 Double Unders Rx – DL (185\135), DU’s L1 – DL (40%), DU’s/DT’s L2 – Coaches Choice
Front Squat 5×3 (Up to 80%) Bench Press 5×3 (Up to 85%) 3x Max Reps Pull-Ups\Ring Rows
3RFT: 30 DB Power Cleans (50/35) 30 Wallballs (20/14) 30 Calorie Row
“The Seven” 7 Rounds for Time 7 Handstand Push-ups 7 Thrusters (135/95) 7 Knees-to-Elbows 7 Deadlifts (245/185) 7 Burpees 7 Kettlebell Swings (70/53) 7 Pull-ups
Teams of 3 All partners working at the same time 30 sec. farmers walk 30 sec. sled sprint 30 sec.row Rest 90sec. 5 total rounds **each partner does one movement, then they switch @ the end of 30 sec…. However, if one person stops working then everyone must stop **one round is when each person
Big Clean Complex 6 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One set consists
AMRAP 10: Meter Row On the 1:00 – 15 AbMat Sit-Ups On the 2:00 – 12 AbMat Sit-Ups On the 3:00 – 9 AbMat Sit-Ups On the 4:00 – 15 AbMat Sit-Ups On the 5:00 – 12 AbMat Sit-Ups On the 6:00 – 9 AbMat Sit-Ups On the 7:00 – 15 AbMat Sit-Ups On the
5 Rounds: AMRAP 4: 30/20 Calorie Row 30 10m Shuttle Sprints AMRAP Cals on Bike Rest 4:00 between rounds