In 7 min Max Distance Farmer’s Carry
Men use 2 53-pound kettlebells
Women use 2 35-pound kettle bells
Power Snatch
3-3-3-3-3 @ 85%
12 min AMRAP
30 Double-unders
10 Power Snatch 95/65
30 Double-unders
11 Power Snatch
30 Double-unders
12 Power Snatch
etc, etc, etc…
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″
0:00 – 10:00 complete “Annie” 50-40-30-20-10 D/U Sit Up 10:00 – 40:00 with a partner complete “Maggie” 5 RFT 20 HSPU 40 Pull Up 60 Alt. Pistols
20 Min AMRAP 20 HSPU 2:1 20 Weighted Sit-Up 35/25 20 Slam Ball30/20 20 K2E
Strength/Skill – 2 Snatch grip Push Presses + 1 O.H. Squat x 5 For time: 2-4-6-8-10 Snatch 135/95 lbs 200 m Run between sets
Strenght/Skill -A. emom – power clean start at 155/85# add 10# every min until max B. emom – 12mins odd – 2-4 MU even – 10 KBS 2/1.5pd 10min amrap 8 HSPU 20 SDHP 75/55 10 Box Jumps 24/20