A. 20 minutes to work up to a heavy set of THREE power cleans. B. Elizabeth 21-15-9 reps for time of: Cleans , 135/95# (power cleans ok) Ring dips 8-min cap Fitness -Cleans, 95/65# -Ring dips: jumping, matador, or coach’s mod
A. 10-min EMOM of: 1 Shoulder press + 1 Push press + 1 Push jerk–keep loads light to moderate. B. Four rounds for time of: 50 Double-unders 30 Wall Ball Shots 10 Shoulder-to-Overhead, 95/65# 20-min cap Fitness -DUs: 2x singles -WB: 20/14#, 9’ target -S2O: 65/45#
Partner Workout! 1 min. Max effort row (cals) 1 min. Max effort thrusters 2 min. Max effort row (cals) 2 min. Max effort thrusters 3 min. Max effort row (cals) 3 min. Max effort thrusters 4 min. Max effort row (cals) 4 min. Max effort thrusters Performance: 65/45 lbs Fitness: 45/35 lbs Partners may split up work any way they choose. Score will be total calories plus thrusters combined.
A. Back squat: 4 x 5 (5-5-5-5 reps)* *First working set should be around 70% of your 1RM. Try increasing load by 5% each set (i.e. 70-75-80-85). B. 8-minute AMRAP of: 8 Handstand Push-ups 8 Kettlebell Swings, 32/24kg Fitness -HSPU: 16 hand-release push-ups -KBS: 24/16kg
A. 15 minutes to work up to a heavy set of THREE snatches (full squat)* *Fitness track will focus on a power snatch + overhead squat. B. “Isabel” For time: 30 Snatches, 135/95# (power snatch ok)* 8-min cap