A. Hang power snatch, 5x2 @ moderate loads, begin a set every 2:00
B1. Front rack weighted lunges, 3x10, :60 rest
B2. Shoulder taps, 3x10, :60 rest
+
AMRAP in 9:00
40 double unders
8 burpees
10 alternating DB snatches
10 box jumps
A Max out Friday
+
For time:
15129
Overhead squats (65/95)
Barfacing burpees
A. 1 power clean + 1 hang power clean + 1 split jerk, 4x1, 2:00 rest
B1 Bench press, 3x68, :60 rest
B2 Pendlay row, 3x8, :60 rest
+
10:00 @90%
200m run
10 HR push ups
8 box jumps
10m handstand walk OR 8 shoulder taps
A. Back Squat, 4322, 2:00 rest
B. Back squat, max reps in 2:00 (95/135)
C. Clean pull, 11111 @1RM, begin a set every :60
+
For 6:00
20 row calorie buyin
Then AMRAP in remaining time:
3 wall walks
6 pull ups
[Scaled 5 shoulder to overhead (55/85) + 10 ring rows]
2:00 rest
Then:
Max row cals in :60
we had 10 people at our Yoga intro class.
A. Power snatch clusters, 5x1.1, :10 rest between singles, 2:00 rest between sets
B. Push press, 4x3, 2:00 rest
+
AMRAP in 8:00
8 burpee box jump overs
30 double unders
12 KB swings
+
Not for time:
Accumulate 60 hollow rocks
