General Warm-up Then…, 15min. AMRAP: 10 Bench Press 50/35 10 Cal Row 10 DB Bent Over Rows on each arm 10 Cal Assault Bike Then.., Back Rack Lunge 20min. for this superset: 5 Sets: 5 reps on each leg (so 10 total) immediately into; 10 RDL’s (straight leg deadlifts) *Lower the bar by moving your…
General warm-up Then.., Teams of 2: One per works at a time. 0-18min. 120 Wall Balls 20/14 80 KB Swings 53/35 60 Pull-Ups 40 Power Cleans 155/105 20 Wall Climbs (Rx+ Muscle ups) Begin at 20min 3 Rounds: 20 Front Squats 155/105 30 Lateral burpees Begin at 30:00 100 Jerks 155/105 Time cap: 41:00
General Warm up B Then…, Snatch warm up Then.., “Chief Snatch” 3min. Amrap: 3 Snatches @50% 6 Push-Ups 9 Air Squats REST 2min. X 5 Rounds Rx+ Round 2 is 3 reps at 60% Round 3 is 2 reps at 70% Round 4 is 2 reps at 80% Round 5 is 1 rep at 90%…
