10 min work on the hang snatch rest then 2 rounds for time 500m row 9 power snatches 115/85 rest then 2 rounds for time 50 sit ups 20 DB push press 35’s/25’s READ MORE
6 x 2 front squats rest then Complete as many rounds/reps as possible in 15 mins of: 7 Muscle-ups or 20 chest to bar pull ups 15 Thrusters, 155/105 lbs 25 Box Jump Overs, 24/20 in 50 Toes-to-bars 100 Calories on the Rower 200 Double Unders READ MORE
teams of two for time 100 box jumps 50 pull ups 100 wall ball shots 50 pull ups 100 back squats (from the ground) 135/95 *break up reps as you see fit, only one athlete works at a time. READ MORE
10 min work on handstands handstand walk rest then Starting on the 0:00… Every Minute on the Minute x 6 3 Squat Snatches (70%) Rest 4:00 Starting on the 10:00… Every Minute on the Minute x 6 3 Squat Clean and Jerks (70%) Rest 4:00 Starting at the 20:00 “Death by Toes to Bar”... READ MORE