Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)
If completed …
AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (125/185 lb)
Synchronized sit-ups
Synchronized box jump-overs (20/24 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed
10 min AMRAP
20 wall balls 20/14
10 strict pull-ups
4 rounds
400m run
20 db hang power cleans 35/25
100m db front rack carry 35/25
*two dbs
60/42 cal row
then,
21-15-9-3
toes-to-bar
db box step ups 24/20 50/35
Alternating db snatches 50/35
then,
60/42 cal row
*single dbs for step ups and snatch
overhead squats
3-3-3-3-3-3-3
3 rounds for reps
1:00 box jumps 24/20
1:00 double kb push presses 53/35
1:00 sit-ups
We will be doing 30 min heats starting at 9:30, two athletes per heat. Please sign up in the gym or text me. The times are start times, pleas arrive before your time to warm up. Please feel free to come and cheer for everybody!
23.2A:
Complete as many reps …
on a 15 min clock
max calorie bike
-starting at 0:00 and every 3:00 after
perform 2 rounds
3 hang power cleans 135/95
6 pushups
9 air squats
power cleans
5-5-3-3-3-1-1-1-1