Complete for Time: 21/18/15/12 – Thrusters 115/75 400 m Run (between each round) (Time Cap – 14 Mins)
20 Min AMRAP 5 – Deadlifts 5 – Hang Power Cleans 5 – Power Cleans 5 – Hang Power Snatch 5 – Power Snatch Load and Reps.
Complete for Time : 30 – Shuttle Runs (10 meters) 10 – Chest to Bar Pull-ups 20 – Shuttle Runs (10 meters) 20 – Chest to Bar Pull-ups 10 – Shuttle Runs (10 meters) 30 – Chest to Bar Pull-ups (Time Cap – 13 Mins)
Complete as many reps as possible in 12 minutes: Right Arm 53/35 KB hang clean and jerk, 4 reps Right Leg Single Leg Squats, 8 reps Left Arm 53/35 KB hang clean and jerk, 4 reps Left Leg Single Leg Squats, 8 reps 12 Burpees Post reps to comments.
Closed Rest Day
Mobility w Coach Carla 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Lifting 12:00pm-1:00pm Open Gym 1:00pm-2:00pm
AMRAP – 16 Mins 12 – Slosh Pipe Squats 6 – HSPU 200 m Sprint
4 Rounds for Time 30 Cal Row 3 Rope Climbs (Time Cap – 18 Mins)
Overhead Squat 7-5-5-3-3-1-1-1 Post load to comments.
Complete for Time: 800 m run, 30 Abmat Situps 800 m run, 30 Abmat Situps w/Plate behind head (15/10) 800 m run, 30 Abmat Situps w/Medball (20/14) (Time Cap – 20 Mins)