Wednesday, 6-14-17

Team Karabel In teams of two, 20 rounds for time: 3 Power snatch, 135# (95#) 15 Wall balls, 20# (14#) 1 partner works at time, partners alternate rounds.

Power Clean and Jerk 15 Min to work up to a heavy single Or work on technique 4 RFT 100 D/U’s 15  Power Clean & Jerk 155/105

Strength/Skill – Beginner – Chin-ups (4×5) Intermediate – Kipping Pull-ups (5×6), Advanced – Butterfly- AMRAP(REPS)x4 Three rounds for time of: 100’mWalking Lunge 50 Squats 25 Push Press 95/65

STRENGTH/SKILL – 5X3 Low Hang Snatch (3″ off floor) – heaviest possible, rest 60 – 90 sec. Notes: These should be performed UB if possible, but it is not required. -then- For time: 30 Double-Unders 3 Power Cleans @ 155/105# 30 Wall Balls 20/14# 6 Power Cleans @ 155/105# 15 T2B 9 Power Cleans @…

3RFT 25 Weighted Sit Ups w/DB 35/25 10 Bar M/U’s 400m run   Strength: Strict Press- 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)

Complete as many rounds as possible in 20 minutes of: Clean & Jerk 6 reps (225/185)( 185/135) 10 Burpee-Box Jump-Jumping pull-ups 15 GHD Sit-ups Run 200 meters