Front squat, build to a tough double in 12:00
+
AMRAP in 6:00
7 hang power cleans (65/95)
9 TTB
11 KB swings
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4:00 rest
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AMRAP in 6:00
7 power snatches (65/95)
9 bar facing burpees
40 double unders
Above all, we must realize that no arsenal, or no weapon in the arsenals of the world, is so formidable as the will and moral courage of free men and women. It is a weapon our adversaries in today's world do not have. -RReagan
A. 2 push press + 1 split jerk, 5x1, 2:00 rest
B1. DB bench press, 3x5-7, :30 rest
B2. Front rack reverse lunges, 3x10, 2:00 rest
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3 rounds for time:
10 deadlifts (135/185)
12 alternating pistol squats
8 CTB pull ups
A. 1 squat clean + 1 front squat, 6x1, 2:00 rest between sets
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EMOM for 12:00
1st min: 6 alternating DB snatch, heavy
2nd min: 8 burpees
3rd min: 12 wall balls
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Not for time:
Accumulate 3 prowler push down/back
#strongmansaturday
Warm up
EMOM for 12 min
3 Dead lift : start at 60% and end at 90%
Then
5 stone loads
10 bench press #250
15 squat cleans #185
20 strict hand stand pushups
25 GHD situps
30 KB swings #34k
35 wall balls
40 burpees
45 pullups
50 walking lunges #135
Max out Friday
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For time:
9-7-5
Power snatches (65/95)
TTB
HR push ups