Strength – O.H. Squats 3-3-3-3
For time
3 100′ Bear Walks
21 O.H. Squats 95/65 NO RACK – SNATCHED ONLY
21 K2E
2 100′ Bear Walks
15 O.H. Squats NO RACK – SNATCHED ONLY
15 K2E
1 100′ Bear Walk
9 O.H. Squats NO RACK – SNATCHED ONLY
9 K2E
E2MOM for 8 min 4 Tempo Deadlifts Tempo= Stand, 2 sec pause at top, 6 sec descend, no pause at botttom 4 RFT 12 DB Power Clean 50/35 12 Single Arm DB Push Press (6L, 6R) 50/35 6 Devil Press 50/35 *15 min Cap*
Back Squat – try for 1 RM E2MOM x 16min 10 @ 55% 1 RM 8 @ 65% 6 @ 70 % 4 @ 80% 1 @ 90% 1 @ 95% 1 @ 95+% 1 @ 95+% 15 min AMRAP 12 Thruster 75/55 10 Burpee Over Bar 8 K2E
NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY Skill/Strength – Split Jerk 1-1-1-1-1 15 min A.M.R.A.P. 20 – Reverse Walking Lunges 15 – Weighted (Plate 45/25) Sit-ups 10 – Snatch Grip Deadlifts
40 sec on / 20 sec Rest Single Arm KB overhead Hollow Body Flutter Kicks KB Russian Twists Single Arm TGU Sit Up Tall Kneeling Chop For 20 Min 1,2,3…Thrusters 95/65 1,2,3…CTB Pullups 1,2,3…Bar-Facing Burpees
REMINDER: Tuesday 9:15 am free yoga class! STRENGTH/SKILL EMOTM for 6 Minutes, AMRAP on the 7th Minute 3 Presses – 83/125 METCON AMRAP 7 Minutes 5 Squat Clean – 103/155 7 Toes to Bar 10 Chest and Chin to the Deck Push-ups *You must get at least 3 Rounds to Rx*
10 rounds for time: 20 Wall Balls 20/14 10 Toes to Bar 10 Burpees EMO2M: 1 Man Maker