7 min EMOM-
3 Power Satch 60-80% 1 RM Power Snatch
For time:
50 walking lunges
25 Burpee
500m Row
25 ring dips
50 double-unders
25 knees-to-elbows
50 kettlebell swings, 53/35
25 hang squat cleans, 35-lb. dumbbells
50 Sit Ups
25 back extensions/ Good mornings
50 wall-ball shots, 20-lb. ball
Strength: Deadlifts: 6min Emom 5 @ 70-80% 15 MINUTE ASCENDING LADDER 1 THRUSTER 155#/115# – 30 D/U’s 2 THRUSTERS – 30 D/U’s CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5% Min 8-9: P.Clean & Jerk 72.5-80% Min 10-12: P.Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep look the same) For…
Push Press 70% x 3 x 3 Power Clean 70% x 2 x 5 14 Min AMRAP- Ascending Ladder by 3’s 3-6-9-12…. *Each Rd begins with 25 d/u* KBS 70/53 Box Jump Overs 24″/20″
Strength/Skill: 10 min EMOM: 2 Power Cleans + 1 Push Jerk @ 75% 12 Min AMRAP 6 Box Jumps overs 24/20 9 Pull Ups 12 Front Squats 95/65
Strength/Skill -EMOTM 8 Minutes – 3 Push-Press (not Jerk) 10 Pistols 7-6-5-4-3-2-1 Back Squats – 133/195 10-20-30-40-50-60-70 Double-Unders
WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65 Russian Swing 70/53 Push Press 95/65