Back squat, 6x2; 2:00 rest between sets
B1. 3x4-6 DB shoulder press, :30 rest
B2. 3xAMRAP Strict pull ups; 2:00 rest
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AMRAP in 7:00
10 DB squat cleans
12 box jumps
40 double unders
#tgimof with a top three best super hero!
A. Snatch, 12:00 technique work. Focus on form over weight
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AMRAP in 7:00
8 hang power cleans (65/95)
10 KTE
250 meter row
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4:00 rest
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AMRAP in 7:00
3 wall walks
10 front rack walking lunges
10 burpees
A1. Bench press, 4x1, :60 rest
A2. Pendlay row, 4x4-6, 2:00 rest
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EMOM for 15:00
1st min: 10 box jumps
2nd min: 12 HR push ups
3rd min: 30 double unders
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Not for time:
Accumulate 55 hollow rocks
A. 1 power clean + 2 split jerks, 5x1, 2:00 rest
B. Snatch grip deadlift, 4x5 @ 1RM or higher, 2:00 rest
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3 rounds for time:
10 KTE
12 KB swings
14 alternating pistol squats