Conditioning:
AMRAP 35
With a Partner
Partner 1:
50/40 Calorie Row (Fx: 40/30)
Partner 2:
200m Run
15 Power Snatch (95/65) (Fx: 75/55)
30 Air Squats
Once both partners have completed their prescribed work, that will count as 1 round and they will switch stations.
Strength:
E3MOM 15
Deadlift
1: 6@75-80%
2: 6@75-80%
3: 6@75-80%
4: 6@80-85%
5: 6@80-85%
Conditioning:
Work 1:30/Rest :30
Until you complete:
3 Rounds
15 Burpee Box Jump Overs (24/20)
10 Ring Dips (Fx: Hand Release Push Ups)
Strength:
EMOM 16
1: 5 Each Side Pallof Press (:02 Out/ :02 In)
2: 10 GHD Sit Ups (Weighted if possible) (Fx: Weighted Sit Ups)
3: 20 Russian Twists
4: 100m Easy Ski Erg
Conditioning:
AMRAP 12
2 – 4 – 6 – 8 – 10…
Alternating Pistols (Fx: Alternating Reverse Goblet Lunges (35/20))
Hang Power Clean and Jerks (135/95) (Fx: 95/65)
Strength:
E2MOM 16
Snatch
1: 3@60-65%
2: 3@65-70%
3: 2@70-75%
4: 2@75-80%
5: 1@80-85%
6: 1@85-90%
7: 1@90%+
8: 1@90%++
Conditioning:
3 Rounds
10 Each Arm Kettlebell Front Rack Lunge (Rx: 24/16) (Fx: 16/12)
10 Each Arm Kettlebell Front Squat (Rx: 24/16) (Fx: 16/12)
25ft Handstand Walk (Fx: Bear Crawl)
Rx+: Unbroken Handstand Walks
Time Cap 13:00
Strength:
E3MOM 15
Back Squat
1: 6@75-80%
2: 6@75-80%
3: 6@75-80%
4: 6@80-85%
5: 6@80-85%
Conditioning:
AMRAP 7
14 Russian Kettlebell Swings (32/24) (Fx: 24/16)
14 Sit Ups
14 Jump Switch Lunges
