WORKOUT
"GRACE"
30 CLEAN AND JERKS FOR TIME
#135/95
ACCESSORY
5 SETS OF
3 CLEAN PULLS, BUILDING TO HEAVY
10 BANDED UPRIGHT ROWS
CONDITIONING
AMRAP 10
100' FARMERS CARRY
1:00 PLANK
#53X2/35X2
FOR TIME
800M RUN
40 BURPEES TO A 6" TARGET
400M RUN
20 BURPEES TO A 6" TARGET
STRENGTH
EVERY 2:00X 5 COMPLETE 1 COMPLEX, BUILD IN WEIGHT
1 SNATCH + 1 HANG SNATCH + 2 OVERHEAD SQUATS
FOR TIME
60 ALT DB SNATCHES
30 TOES TO BAR
30 ALT DB SNATCHES
15 WALL WALKS
#50/35
STRENGTH
DEADLIFT
15:00 TO ESTABLISH A 1RM
WORKOUT
EVERY 3:00 X 5 SETS
40 DOUBLE UNDERS
15 RUSSIAN KBS #70/53
15 SIT UPS
SKILL
PULL UPS
RX-
10:00 TO FIND A WEIGHTED STRICT PULL UP 1RM
FITNESS-
EMOM 10
O- 12 SEATED BAND LAT PULL DOWNS
E- 3-5 BANDED STRICT PULL UPS
PARTNER WORKOUT
10 ROUNDS FOR TIME
6 THRUSTERS
9 HANG POWER CLEANS
12 BURPEES OVER THE BAR
200M RUN*
1 PARTNER MOVES THROUGH ROUND AT A TIME. PARTNER 2 CAN BEGIN ROUND ONCE P1 GOES OUT FOR RUN
RX #95/65
WORKOUT
"ISABEL"
30 SNATCHES FOR TIME
#135/95
CASH OUT
3 ROUNDS
3 TURKISH GET-UPS, EACH ARM *HEAVYISH
15 RUSSIAN TWIST, EACH SIDE