Work on your core strength and mobility at Core-Flex! Tonight at 5:45 PM!

Strength
Every 2:00, 8 Sets
1 Hang Power Snatch + 1 Power Snatch
1-3) 60-65%
4-6) 65-70%
7-8) 70-75%
*Hold onto the bar b/t reps

Conditioning
AMRAP 10
250/200m Row
75 Double Unders (FX: 50 OR Single Unders)
15 Hang Power Snatch (75/55) (FX: 55/35)
*RX Min: 3 Rounds

Strength
Every 3:00, 4 Sets
5 Front Squats (65, 70, 75, 80%)

Superset Accessory (3+ out of 4)
10 Weighted Wrist Rotations

Conditioning
For Time:
24-18-12-6 Burpees Over Bar
12-9-6-3 Cleans – Ascending Weights
*RX: (135/95), (185/125), (205/145), (225/155)
*RX+: (135/95), (185/125), (225/155), (275/185)
*FX: (95/65), (135/95), (155/105), (165/115)
*14:00 Cap

Strength
Every 1:30, 3 Rounds
1) 100′ Double Dumbbell Overhead Carry
2) 10-15 Strict Hanging Knee/Leg Raises
3) 20 Seated Banded Rows

Conditioning
AMRAP 12
200m Run
6 Handstand Push-Ups (FX: 4) (RX+: Strict OR 2″/1″ Deficit)
1 Rope Climb (RX+: 50/50 Legless)
*RX/RX+ Min: 4 Rounds

Strength
Every 2:00, 3 Rounds
1) 12/12 Back Rack Split Squat (30-40% of 1RM Back Squat)
2) 12/12 Single Leg Hip Thrust
3) 100’/100′ Single Kettlebell Farmer’s Carry

Conditioning
AMRAP 10
4-8-12-16, etc.
Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)
Russian Kettlebell Swings (24/16) (FX: 16/12)
Burpee Over Kettlebell

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

“Daniel”
For Time:
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups
*30:00 Cap
*Pull-Up Scaling: 25-35 reps, Jumping Pull-Ups, Ring Rows

Cooldown
2:00 on, :15 off
1) Banded Lat Stretch (switch sides halfway)
2) Foam Roll Quads
3) Calf Stretch w/ Rig (switch sides halfway)