Strength/Skill – Box Squats 5×3
A.M.R.A.P. in 6 minutes:
10 Hang Power Clean (85#/115#)
6 Shoulder-2-OH
6 Front Rack Walking Lunges
12 Box Jump-Overs
100m Row Sprint
Rest 2 minutes. Complete a total of 3 rounds.
Start next AMRAP where you left off.
Happy Birthday to Jessica DeTore Strength/Skill – HALTING CLEAN GRIP DEADLIFTS 3 R.F.T. 5 PUSH JERKS 135/95 10 RACKED D.B. STEP UPS 20/18 15 DEADLIFTS 135/95
2 Person Teams 100 Box Jumps 100 Pull Ups 100 Dips 100 Lunges (45/25)….. EMOM 2 Wall Climbs Only one partner working at a time. Both stop to do Wall Climbs.
Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35
I need a BBQ headcount. Warm up: 3rd at an easy pace 12 Walking lunge 100m jog 10 Push Up 10 Air Squats For time- 2 mile run 50 thruster 95/65(1 sec pause at the time at the top of every rep) 30 lateral burpee over bar *30min Cap* Skills with remaining time.
EMOM X 10 Min 1 – 10 Burpees Min 2 – 15 Wall Balls 3 Rounds: 10 Power Cleans (155/115) 10 Front Squats 10 Push Jerks
3 RDs 10 Squats 10 BB Deadlifts 15 Sit Up Front Squats 5×5 @ 70-80% 1RM 5RFT 200m Run 15 Weighted Sit ups 35/25 10 Deadlifts 315/225 * 22 min Cap*