Saturday, 3-24-18
With a partner complete:
25 min AMRAP:
12 t2b
8 hang power snatch 115/85
4 ohs 115/85
* 100′ shuttle run alternate every 25′ after every rd. shuttle run count as 4 (1 rep every 25′)*
*split reps however you’d like*
With a partner complete:
25 min AMRAP:
12 t2b
8 hang power snatch 115/85
4 ohs 115/85
* 100′ shuttle run alternate every 25′ after every rd. shuttle run count as 4 (1 rep every 25′)*
*split reps however you’d like*
Strength/Skill – Shoulder Press – 5-5-3-3-1 10-1 Deadlift 205/155 Toes to Bar Box Jumps 24/20
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 135 lb. back/95 lb. overhead squat, 15 reps
Strength/Skill -Build to a heavy set of 1 clean +3 front squats. For time: 15-ft. rope climbs, 5 ascents 100-meter walking lunge 50 ring dips 100-meter walking lunge 10 muscle-ups
Strength/Skill – Snatch Push Press + Overhead Squat – 70% (of Snatch)x4+2, 75%x3+2, 80%x3+2, 85%x3+1, 3+1RM 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg Demo 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 200m Run 20 K.B.S.D.H.P 24/16 kg
Strength/Skill – Push Press 5-5-5-5-5 3 R.F.T 10 – Burpee Box Jump Pistol 24/20 20 – Goblet Squats 53/35 30 – K.B. Swings 53/35