Back Squat (3-3-3-3-3-3)
80% OF 1 REP MAX 12 MINUTE AMRAP: 4 PISTOLS 6 BOX JUMPS 24/20 12 SIT UPS
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FOR TIME:
50 DOUBLE UNDERS (150 SINGLES) 21 CHEST TO BAR PULL UPS 21 POWER SNATCHES 95/53 50 DOUBLE UNDERS 15 CHEST TO BAR PULL UPS 15 POWER SNATCHES 50 DOUBLE UNDERS 9 CHEST TO BAR PULL UPS 9 POWER SNATCHES FOR TIME:
2 ROUNDS: 15 THRUSTERS 95/53 15 WALL BALLS 20/14 2 MINUTE REST 3 ROUNDS: 15 BOX JUMPS 30/24 15 HRPU 2 MINUTE REST 4 ROUNDS: 10 KB SWINGS 53/35 10 JUMPING LUNGES AT 3-2-1 GO ATHLETES WILL COMPLETE THE FIRST TWO ROUNDS AND THEN TAKE A 2 MINUTE REST. ATHLETES WILL HAVE TO TRACK THEIR OWN TIME AS THE CLOCK WILL CONTINUE TO RUN UNTIL THE LAST PERSON IS FINISHED WITH ALL 3 SEGMENTS. BRING SALLY UP
500 Meter Max Effort Row Rest 2 Min 21-15-9 Deadlift (225/153 lb.) Bar Facing Burpees Finish with a 500 Meter Row 5 ROUNDS FOR WEIGHT:
12 POWER CLEANS 6 BARBELL BURPEES 24 KB SWINGS (35/26) **SCORE IS TOTAL POWER CLEAN WEIGHT MOVED ***14 MINUTE TIME CAP LAST 5-10 MINUTES STRETCHING AND MOBILITY EMOM 10:
2 SQUAT CLEANS 155/93 4 BOX JUMPS 24/20 RX+ 2 SQUAT CLEANS 205/123 4 BOX JUMPS 24/20 FOR TIME: DOUBLE UNDERS 50-40-30-20-10 SIT UPS 10-20-30-40-50 *12 MINUTE TIME CAP Power Snatch (5-5-5-5-5)
PERFORM 5 SETS OF 5 REPS AT 70% OF YOUR 1 REP MAX. 15 MINUTE AMRAP 10 DEADLIFTS 155/93 15 HRPU 30 DOUBLE UNDERS 17 MINUTE AMRAP
BUY IN: 150 DOUBLE UNDERS 3 RING DIPS 6 PUSH PRESS 95/53 9 CALORIE ROW ***EVERY 4 MINUTES EXECUTE 20 SIT UPS*** |
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March 2016
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