“Helen”
3 rounds for time of:
– 400m run
– 21 Kettlebell swings (1.5/1)
– 12 Pull-ups
then…
100 sit-ups for time
Shoulder/hip mobility
then…
Front squat 5-5-5-5
then…
100 push presses for time (95/65)
* 5 burpee penalty every time the bar touches the floor.
8 min to string as many double unders together as you can or practice them if you can’t connect them yet.
then…
4 rounds for time:
– 10 Toes to bar
– 20 KB clean & jerks – 10/side (35/18)
– 30 abmat sit-ups
“Nancy”
5 rounds for time of:
– 400m run
– 15 Overhead squats (95/65)
A. Squat Clean – build to a tough single in a few sets – short rests
B. AMRAP Squat Cleans in 5 min – 60% of part A
C1. HSPU – amrap (-2); rest 10 sec
C2. 10 chest to bar pull-ups unbroken; rest 2 min x 4
Dead Lift – build to a tough single in a few sets w/ partners – NOT a 1RM
(rest 5 min) then…
for time:
– 20 Deadlifts (225/155)
– Run 1 mile
– 20 Deadlifts
Push Press 2-2-2-2-2-2-2
then…
18-15-12 reps for time:
– Thrusters (75/55)
– Burpees
Rest 5 min
then…
3 x 15 KB swings (2/1.5) rest 45 sec between sets
One power snatch every minute on the minute for 10 minutes (increasing load)
then…
21-15-9 reps for time of:
– Box jumps (30/24)
– Pull-ups
– Weighted sit-ups (25/15)
