Monday 01 March
AMRAP 15
21 Power Snatches 95/65
15 Toes to Bar
9 Front Squats 95/65
AMRAP 15
21 Power Snatches 95/65
15 Toes to Bar
9 Front Squats 95/65
5 Rounds For Max Reps
1:00 Max Double Unders
1:00 Max Power Cleans 135/95
1:00 Max Bar Facing Burpees
1:00 Rest
On a 15:00 Clock
5 Rounds
15/12 Calorie Row
10 Thrusters 95/65
In remaining time
Build to max weight of the following complex
3 Front Squats
1 Jerk
3 Rounds For Time
25 Weighted Abmat Situps 50/35 lb Dumbbell
50’ Handstand Walk
50’ Overhead Walking Lunges 2×50/2×35 lb Dumbbells
Strength
EMOM 10
1 Hi Hang Snatch, Building
AMRAP 12
200m Run
5 Unbroken Wallballs 20/14 *
Increase Wallball Rep Count by 5 Each Round (5,10,15,etc)
7 RFT
15 Deadlifts 135/95
12 Box Jumps 24”/20”
9 Push Jerks 135/95
AMRAP 22
22 Alt Single DB Power Snatch 50/35
22 Single DB Front Rack Lunges 50/35
22 Hand Release Pushups
22 Calorie Row
5 RFT
21/15 Cal Row
15 Box Jumps 24”/20”
7 Squat Cleans 155/105
EMOM x 20
Even- 5 Snatch Grip Deadlift
Odd- 3 Hang Power Snatch
Score is heaviest set of 3 hang power snatch
