Group Warm-Up
Buy-In: 400m Run
40 Alt. DB Snatch 35/50
30 Burpee Box Jump Overs
20 Single Arm DB Thruster
10 Muscle-Ups
20 Single Arm DB Thruster
30 Burpee Box Jump Overs
40 Alt. DB Snatch
Buy Out: 400m Run
Accessory: Coaches Choice!
Group Warm-Up
10 rounds:
20 Double Unders
10 Box Jumps
5 Toes 2 Bar
*w/ a partner, alternating movements
Group Warm-Up
1 Snatch Balance + 3 OHS
*work to a heavy 1 of the complex
AMRAP 15:
10 Thrusters 65/95
10 Bar Facing Burpees
Warm-Up
8 Rounds:
4 Pull-Ups
2 Bar MU
Rest 1 Min
8 Rounds:
3 Strict HSPU
4 HSPU
Death By: Power Snatch
Min 1 – 5 reps
Min 2 – 6 reps
Min 3 – 7 reps, etc…
*Adding 1 rep each minute until failure, then resting 1 minute, cut the reps in half and continue for another 5 mins
EMOM 20:
Min 1 – Cal Row
Min 2 – Burpee Box Jump Overs
Min 3 – Pistols
Min 4 – Alt. DB Snatch 35/50
Min 5 – Rest
Group Warm-Up
Skill Work: 5 rounds
:30 Handstand Holds
6 HS Push-ups
Rx+..
50″ HS Walks
10 Deficit HSPU’s – 2″/4″
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles