WARM-UP
AMRAP X 5 MINUTES
30 SINGLE UNDERS
10 PLATE GROUND TO OVERHEAD
8 ALT. BB ELBOW PUNCHES
100 METER JOG
INTO…
AMRAP X 5 MINUTES
20 DOUBLE UNDERS
10 PLATE GROUND TO OVERHEAD
8 BARBELL GOOD MORNINGS
100 RUN
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN.
STRENGTH
ON A 15 MINUTES RUNNING CLOCK
BUILD TO A HEAVY SNATCH COMEX FOR TODAY:
1 SNATCH DEADLIFT
+
1 HANG POWER SNATCH
+
1 HANG SQUAT SNATCH
WORKOUT
TEAMS OF 3
STATION 1 - 3000/2400 METER ROW STATION 2 - 180 BOX JUMP OVERS )24/20)
STATION 3 - 120 SNATCH (115/75)
*AT THE TOP OF EVERY MINUTE ATHLETES SWITCH STATION. EACH ATHLETE EACH ROUND WILL CONTRIBUTE TO THE TOTAL REPS/METERS REQUIRED TO FINISH THE TASK.
(SCORE IS TIME)
AB CHALLENGE
2 MIN AMRAP
10 HALF GET-UP (10 EACH SIDE)
10 WEIGHTED V-UP TO TUCK-UP
20 ALT .IN AND OUTS AROUND THE DB
