Month: April 2019

Pre-Exhaust, 3 rounds 40s on, 20s off Min 1: Twist Curls Min 2: Skull Crushers Min 3: Narrow Stance Squats 20 Min AMRAP 15 ABMAT

Clean Pull + Hang Clean Pull + Squat Clean = 1 10×1, EMOM 5RFT, 12 Min Cap 10 Wall Balls (30/20) 50 Double Unders (100

Bench Press, 5×5, 70-75%, every 90s then Close Grip Bench, 3×8 (around 60%) 12 Min AMRAP 20 DB Manmakers (35/20) Max Burpee Box Jumps with

Partner, 40m cap 50 Back Squats Each (off racks) 50-55% 10 Laps Total 30 Overhead Squats Each (135/95) (165/115) Meter Row (3k M-M, 2300 F-F,

10 Min EMOM Min 1 – 3 Deadlifts – Singles – 65-75% Min 2 – 5 Broad Jumps For Time, 20m cap 20 Thrusters (95/65)

Snatch Work, every 90 3×3, Muscle Snatch 3×2, Semi Squat Snatch 3×1, Squat Snatch Progressive overload For Time, 22 min cap Rest 1 minute after

Clean Complex, 7×1, every 90 1 Semi Squat Clean + 1 Hang Cluster + Clean 30 Min AMRAP 5 Cleans (155/105) FB 185/125 10 Kip

Back Squats, 7×5, 70-80% Every 2 min For Time, 14 min cap 1000/800m row Walking Lunge (50/35) (rowers to plates & back) x2 30 DB

Deadlift, 8×2, 80-90%, EMOM 3 RFT, 15 min cap 50 Double Unders (100 Singles) 10 Deadlifts (225/155) 2 Rope Climbs (FB 3) BodyBuilding, 4 rounds,