“Nancy”
5 rounds for time of:
– 400m run
– 15 Overhead squats (95/65)
“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
Dead Lift – build to a tough single in a few sets w/ partners – NOT a 1RM
(rest 5 min) then…
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)
Back Squat 5-3-1-1-1 (build to 1RM)
then…
“Jailbreak”
complete the following for time:
– 40 kettlebell swings (53/35)
– 10 front squats (135/95)
– 200 m run
– 30 kettlebell swings
– 10 front squats
– 200 m run
– 20 kettlebell swings
– 10 front squats
– 200 m run
A. power clean cluster – 1.1.1.1 x 4; rest 5 min – 10 sec b/t reps
B. press x 1/push press x 4; rest 3 min x 3
C. 8 ring rows (as low as possible) – 15 lunges b/t sets x 3 – not for time
For time:
– 100 Double Unders
– 50 Wall Ball Shots
– 50 Hand-Release Push-Ups
– 100 Double Unders
then…
500m row sprint or 1 min max cal on airdyne