4 min amrap
10 KB Snatch 53/35
10 KB Swing
10 KB Push Jerk
2 min rest
4 min amrap
15 wall balls 20/14
15 Med Ball Cleans
5 RFT
400 M Run
15 POwer Snatch 95/65 (rx+) 115/75
6 min emom
HPSnatch
Hang Squat Snatch
Full Snatch
40-50%
3×8
Curtsey Squat
L-Sit Pull Ups
Pendlay Row
Bring Sally Back Squat 45/35
7 min amrap
5 thrusters 75/55 (rx+) 115/75
6 Bar Facing Burpees
5 -10 mins stretch Warmup
Kicks
Board Jumps
High Knees
Butt Kickers
2 Power Snatch + Hang Power
2+1 x 1 @40, 2+1 x 1 @50%, 2+1×2@60%
4 Secs Hold at the Bottom
3 rounds
10 Ring Rows
10 Emtpy Bar Presses
2 min row for calories
1:30 rest, then…
2:00 min amrap
8 DL 155/105 (rx+) 225/155)
8 Box Jumps 30/24 (rx+)
1:30 min rest, then…
2:00 min amrap
Dumbbell Curtis P complex 35/20 (rx+) 50/30
power clean, lunge, lunge Push Press
1:30 min rest, then…
2 min amrap
8 Toes to Bar
15 Air Squat
6 min emom
2x 3 pos snatch 45-50%1 RM
10-9-8-7-6-5-4-3-2-1
Dips
G2OH 95/65 (rx+) 135/95
DEALS:
$100 off Personal Training. 10 - 30 minute sessions for $500! New clients only, must sign up by December 1, 2018. Choose your trainer and get started today!
