Saturday, 4-9-16

For time: 20 Deadlifts (315/215 lbs) 30 Box Jump-Overs (24”/20”) 40 Kettlebell Swings* (24/16 kg) 50 Double-Unders 60 S.D.H.P. 55/35 50 Double-Unders 40 Kettlebell Swings* (24/16 kg) 30 Box Jump-Overs (24”/20”) 20 Deadlifts (315/215 lbs)

Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep

A.F.A.P. w/a partner 80 box jumps (24/20″) 100 wall balls (20/14#) 120 med ball sit-ups 140 D.U.’s 600m row (each partner does a 200m row each and a 100m row each, alternating) Complete al of the reps of one movement before moving on. Can be split up however you want, but only one partner can…

Go to Center Moriches HS/Westhampton Beach HS 4 Rounds for Time: Run 400m 50 Air Squats

10 min to complete 4×10 bent over BB row 4×12 Single Leg RDL (6 each leg, heavy if form is perfect) 4×12 Supine ring row 18 min AMRAP 7 Power Cleans 135/95 7 Lat burpee over bar 200m Run

20 min to complete: 3×10 single leg RDL (each leg) 3×10 Bent Over row 3×12 Single arm DB Power Row 3×12 DB Incline Lever Row 3×20 Shrugs “Christine” 3 RFT: 500m Row 12 Deadlifts 135/95 21 Box Jumps 24″/20″ *12 min Cap*