4.27.2020

Push Jerk (7×1 record heaviest)
Metcon (AMRAP – Reps)
Tabata
1. squats
2. Pull Ups
3. Hollow Rock
4. KB Swings 53/35
*Total Reps is score*
Metcon (AMRAP – Reps)
Awesome Arm Accessory
3x Max Overhead Hold – superset into 20 Bicep Curl (use a barbell, plate, backpack, heavy book, etc)
3x 20 walking planks superset into 20 push ups
3x 20 overhead tricep extensions

Tabata
1. Squats
2. Towel Pull Ups
3. Hollow Rock
4. Mountain Climbers
Total reps is your score!

Bonus Abs
3x 20 alternating leg grabs
superset 40 Heel Taps

Skill Work
5×3 spitz snatch (non-ballistic) – bar
4×3 snatch balance
2×2 snatch 45%
2×3 snatch balance 55%
2×2 snatch 55%
2×2 snatch balance 65%
2×2 snatch 65%
2×2 snatch balance 75%
2×2 snatch 75%
Snatch Balance (2×2 85%+ )
Snatch (5×1 record heaviest)
10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner ūüôā
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach