Week of 10/31/22

  • Hang Power Snatch for load:

    #1: 3 reps

    #2: 3 reps

    #3: 3 reps

    #4: 3 reps

    #5: 3 reps

    5 Rounds

    12 Box Jumps (24"/20")

    9 Deadlifts (115/85)

    6 Hang Power Snatches (115/85)

  • Front Squat for load:

    #1: 3 reps

    #2: 3 reps

    #3: 3 reps

    #4: 3 reps

    #5: 3 reps

    12 Front Squats

    24 Toes to Bar

    9 Front Squats

    18 Toes to Bar

    6 Front Squats

    12 Toes to Bar

    Barbell (185/135)

  • AMRAP 20

    50/45 cal Row

    50 Double Unders

    40 Burpees

    50 Double Unders

    30/25 Cal Bike

    50 Double Unders

    20 Sand Bag Cleans (100/75)

    50 Double Unders

    10 Rope Climbs

  • Shoulder Press for load:

    #1: 3 reps

    #2: 3 reps

    #3: 3 reps

    #4: 3 reps

    #5: 3 reps

    4 Rounds

    400m Run

    30 Abmat Situps

    15 Strict Press (75/55)

  • Deadlift for load:

    #1: 3 reps

    #2: 3 reps

    #3: 3 reps

    #4: 3 reps

    #5: 3 reps

    AMRAP 20

    15 Squats

    10 Lateral Burpees

    5 Deadlifts (225/155)

  • In Teams of 3. One person works at a time. Share reps.

    75 cal (bike or row)

    75 hang cleans (115/85)

    75 box jumps

    75 pullups

    75 s2oh (115/85)

    75 cal (Same machine as Buy-in)