Wednesday, 5-8-19
E2MOM for 12 min (6 sets)
1 Muscle Snatch + 1 Power Snatch +1 Hang Power + 1 Hang Sq. Snatch
*Build if you can, or just work light technique*
16 min AMRAP
21 Box Jump Overs 30″/24″
14 T2B
7 Sq. Snatch 155/105
E2MOM for 12 min (6 sets)
1 Muscle Snatch + 1 Power Snatch +1 Hang Power + 1 Hang Sq. Snatch
*Build if you can, or just work light technique*
16 min AMRAP
21 Box Jump Overs 30″/24″
14 T2B
7 Sq. Snatch 155/105
“31 Heroes” 31 min AMRAP 8 Thrusters (155/105#) 6 Rope Climbs 11 Box Jumps 30″/24″ Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where…
Warm up: 2rds at easy pace 7 BB Power Snatch 7 BB Deadlifts 5 t2b 5 Burpee with a partner 0:00- 20:00 AMRAP 30 Power Snatch 75/55 15 HSPU 30 Deadlift 75/55 rest 5 min 25:00-38:00 AMRAP 25 OHS 95/65 20 T2B 15 Burpee to plate 200′ 2-KB Farmers Carry 53/35
12 min EMOM min 1 – 8 DB Floor Press min 2 – 2 TGU 53/35 min 3 – 15 Hollow Rocks 5 RDs for Reps – in a 3 min window complete: 9 Power Snatch 115/85 15 Power Cleans 21 Push Jerks… … with remaining time AMRAP OHS.. *rest 2 min between rds*
Strength/Skill: 10 min to practice Pull Ups. Take it to next level. Beginner – Chest to bar. Intermediate – Consecutive chest to bar. Advanced – Butterfly 12 min A.M.R.A.P. 5 Wall climbs 10 Power Snatches 95/65 20 Alternating Pistols
Don’t forget to sign up for Murph and the BBQ May 25th. Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 – Sumo Deadlifts 115/75
5×3 Deadlift @ 75% “Helen” 3RFT: 400m run 21 KBS 53/35 12 Pull ups