A. Max out Friday/TTF
+
For time:
15 squat cleans (75/115)
10 bar facing burpees
10 squat cleans
10 bar facing burpees
5 squat cleans
10 bar facing burpees
A. 1 power snatch + 1 hang squat snatch, 10x1 @moderate loads, begin a set every :60
+
In 10:00, establish a tough 2RM front squat and complete 100 double unders
+
AMRAP in 12:00
3 toes to bar
3 deadlifts (155/225)
6 toes to bar
6 deadlifts
9 toes to bar
9 deadlifts
12 toes to bar
12 deadlits
etc......
A. Bench Press, 8-6-6-4
+
EMOM for 8:00
evens- 12 HR push ups
odds- 8 alternating DB snatches
+
3 rounds for time:
15 wall ball
15 KB swings
400 meter run
A. Power clean, 8x2 TNG @moderate loads, perform a set every :60
B1. CTB, 3x10-12
B2. TGU, 3x4, practice perfect form on these
+
AMRAP in 8:00
10 front squats (85/125. Bar must come off the ground, not a rack)
10 bar facing burpees
10 dips
40 double unders
A. Max out Friday/TTF
+
For time:
400 meter row
30 alternating DB snatches, heavy
20 pull ups
10 GHD sit ups
400 meter row