Uncategorized

For Time30 Hang Power Cleans (95/65)40 Deadlifts (95/65)500m/400m Row

Sumo Deadlift 3-3-3-3-3-3-3

5 RFT20 Box Jumps (24″/20″)16 Single KB Lunges (32kg/24kg)12 C2B Pull-ups *Athlete must step down from the top of the box each rep.

“Grace” 30 Clean and Jerks (135/95) For Time or “Isabel” 30 Snatches (135/95) For Time

5 Rounds for Reps:400m Run1 min Max Burpee + Push-up Burpee + Push-up = 1 rep

For Time12 Front Squats (155/105)24/17 Cal Row9 Front Squats18/13 Cal Row6 Front Squats12/8/ Cal Row9 Front Squats18/13 Cal Row12 Front Squats24/17 Cal Row

6 RFT6 Power Snatches (115/75)9 Overhead Squats12 Box Jump Overs (24″/20″)

16 min EMOM(Odds) :30 Cal Bike(Evens) :30 GHDSUs

Every 2 mins for 10 mins200m RunMax Hang Squat Cleans (155/105)

3 Rounds for Reps2 min Max Pull-ups1 min Rest2 min Max Shoulder Press (95/65)1 min Rest2 min Max Cal Row1 min Rest *record all 9 scores for reps.