20 rep back squat (try and increase at least 5lb from last week’s)
For time:
– 50 KB Cleans (from ground) (1.5/1pood)
– 25 C2B Pull-ups
– 50 KB Snatch (from swing)
– 25 Burpees
WOD
Snatch pull-unders 3-3-3-3-3
then…
“Michael”
Three rounds for time of:
– Run 800 meters
– 50 Back Extensions
– 50 Sit-ups
12 min AMRAP:
3 Hang Power Cleans (185/115)
6 Box Jumps (24/20)
9 Toes2Bar
12 HR Push-ups
then…
500 m row x 2
OR
1 min on AD
OR
30 GHD sit-ups & back extensions
2 reps Front Squat + 1 rep Jerk; rest 3 min x 4 (building in weight depending on form)
then…
21-15-9 reps for time of:
– Front squat (95/65)
– Push Press
– 100 m run
AMRAP in 12 mins:
1 Power Snatch (115/75)
1 Bar Jumping Burpee
1 Pull Up
2 PS/ 2 BJB/ 2 PU, 3/3/3, 4/4/4, 5/5/5…
then…
May Challenge pt. II