WEIGHTLIFTING
A. Power Snatch
Take 10:00 to build to a Heavy Power
Set #1 – 2 @50% of 1RM PS
Set #2 – 2 @60% of 1RM PS
Set #3 – 2 @70% of 1RM PS
Set #4 – 2 @75% of 1RM PS
Set #5 – 1 @80% of 1RM PS
Continue to build as you see fit.
GYMNASTICS (Courtesy of Harry Palley)
B. For Time:
21 Burpee Box Jump Overs (24/20)
9 Bar Muscle-Ups 15 Burpee Box Jump Overs (24/20
7 Bar Muscle-Ups
9 Burpee Box Jump Overs (24/20)
5 Bar Muscle-Ups
Options for modifying the bar muscle-ups...
A) 7-5-3 B) 6-4-2 C) 5-3-1
D) 4-3-2 E) Attempts, followed by 15-12-9 CTB Pull-Ups
STRENGTH
C. Overhead Squat
Build to a Heavy Set of 10
"EIGHTEEN WHEELER" (Courtesy of Harry Palley)
D. AMRAP 18: 12/9 Calorie Assault Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
If we are using a rower today, complete 15/12 calories.
ACCESSORY
E1. KB Carry ONE Front Rack, One side Loaded
30” x 4 set - 1’ rest
E2. KB Front Rack Cossack Squat
2111; 4-6/leg alternating sides (8-12/set) x 3 sets
E3. Dual Arm KB Rack Reverse Lunge
5-6/leg (10-12/set) x 3 sets
E4. Dumbbell Single Leg Romanian Deadlift
3011; 6-8/leg; rest 60sec x 3 sets