4 rounds for total reps of:
In 90 seconds Run 200m then with the remaining time perform AMRAP of power snatch @ 95/65#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).
then…
After-party of u-pick:
– 3 rounds of ME L-sits
– 3 sets of ME L-strict pull-ups
– 3 sets of 10 GHD sit-ups (3 sec down, 3 sec up)
20 min to establish a low bar back squat 3RM
then…
“Karen”
– 150 wallballs for time (20/15)
4X5 Front Squats (3 second pause on the 1st & 5th rep) – rest 2 min.
then…
5 rounds for total reps-
1:30 min AMRAP of:
– 10 Over the Box Jumps (24/20)
– 10 KBS (72/53)
– 5 Over the Box Jumps
– 5 Thrusters (115/75)
*Rest 1:00 after each round.
Build up to a heavy snatch single in 15 min (full squat and technically sound).
then…
EMOM perform 1 snatch at 75% of above single.
then…
Partner Ab-wheel (15/10)
1a) 3X8 Weighted Strict Pull-ups
1b) 3×8 Good Mornings (heavy)
then…
13 minute AMRAP of:
– 50 Double-Unders
– 7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).
7X1 3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
*If you can’t hold onto the bar long enough to complete the complex (grip problems) lower the weight
then…
For time:
– Run 400m
– 40 HR Pushups
– 30(steps) Single Arm KB OH Walking Lunges, 15l/15r (53/35)
– 20 Power Cleans (115/75)
– 30 HR Pushups
– 20(steps) Single Arm KB OH Walking Lunges
– 10 Power Cleans
– Run 400m
2,2,2,1,1 Low Bar Back Squats @ 100% – rest 2 minutes.
Percentage based off of three rep LBBS max or 90% of HBBS max.
then…
Not for time (but stay strict to rest periods):
1a) 3XME T2B – rest 45 sec.
1b) 3XME HSPU – kipping is allowed, rest 45 sec.
1c) 3X20 KBS – heaviest possible, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.
7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heavy but technically sound, rest 60 sec
Note: This should be performed as a complex. Do not drop the bar between movements
then…
12 minute AMRAP of:
– 12 Pullups
– 10 Pistols (5R/5L)
– 8 Burpees