Warm Up: Min 0-5
2/1.5k Bike
20 OHS 45/35
Strength: 12-27
Power Snatch + OHS
In 8:00 establish a 1RM
rest 2:00
EMOM for 5:00
1 Power Snatch + 1 OHS
1+2, 1+3, 1+4, 1+5
Heavy, no fails
MetCon: 37-47
AMRAP 10:00
20 Power Snatch 75/55lbs
20 Push Ups
20 Sit Ups
Finisher: 55-60
AMRAP 5:00
30/18 Calorie Bike/Row
Max Wallballs 20/14 in remaining time
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Saturday 200321
Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...
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Warm-Up: 0-5 800/600m Row 20 Kang Squats w/ Empty Bar Strength: 12-24 Back Squat E3MOM 12:00 Complete 10 Reps increase weight across sets Me...
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Warm-Up: 0-10 3 Rounds 500m Row 12 KB Taters 12 Strict Pull-Ups Strength: 20-30 Deadlift 10:00 to establish a 10RM MetCon: 45-70 AMRAP 25:00...
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