12:00 Running ClockBuild to moderate heavy set of 3 Power Clean and JerkGraceFor Time30 – Clean and Jerks (65#/95#)(95#/135#)Cool Down5:00 Foam RollingLats and T- SPaine
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3 Rounds1 Snatch Deadlift2 Hang Power Snatch + 1 OHS1 Hang Squat SnatchLoad Weight for manageable smooth reps15:00 EMOTMMin 1 – 7 Hang Squat Snatch (choose weight) Light or Moderate Min 2 – 25 AMSUMin 3 – 12/15 Cal Row
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8:00 AMRAP200 Meter Run7 – Up Downs14 – Alt Single Arm front Rack DB Lunges (25#/35#)(35#/50#)switch arms at 7 Reps3:00 Rest8:00 AMRAP200 Meter Run7 – Up Downs14 -Alt Single Arm Front Rack DB LungesSwitch at 7 RepsCool Down3...
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15:00 Muscle Up Progression5:00 AMRepsAPMax Muscle Ups orMax Burpee Pull Ups…Directly into10:00 AMRAP12 – Deadlifts (95#/135#)(135#/185#)12 – Hand release Push upsTotal Workout -15:00… Log tow scores1 – Max...
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10:00 EMOTM3 – Back SquatsBuild in Weight for the first 5 minutes, then hold across the remaining 5 Minutes3 Rounds For Time30 – Wallballs (14#/20#)25/30 – Bike Calories30 – Box Jumps (20/24)
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Partner WO – Teams of 220:00 AMRAP8 -Pull Ups8 – Burpees Over the Bar8 – Push Presses (45#/65#)(65#/95#)P1 – AMARPP2 – 400 Meter RunScore – Total Number of Full Rounds CompletedCool Down8:00 – Flow...
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30:00 EMOTMMin 1 – DB Lunges (farmers Hold)Min 2 – 20 M Shuttle SprintsMin 3 – Sit To StandMin 4 -KB SwingsMin 5 – Hollow RocksWork 45 Seconds/Rest 15DB/KB Moves – Choose Heavy or Light weight based on need for...
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