Month: January 2021

18min ALT. EMOM:

-3 Power Snatch (155/105)
-12/8 Cal AB
-6 Strict Pullups

Backsquat:
4×3 (RPE 6)
3×1 (RPE 7-8)

With a Partner

50 OHS (95/65)
200m Run (Together)
75 Hang Power Snatches (95/65)
400m Run (Together)
50 OHS (95/65)
200m Run (Together)

*17min Cap

*10 Burpee Penalty for dropping weight from above the waist
-Must be assessed before completing anything else
-Dont be that person…Please!! You can set the weight down or drop from the hips.

On a 14min Clock:
Complete a set of 2 Cleans every 2 mins (RPE 6-8)

*Use this time to improve Squat Clean Technique

For time:
50 Wallballs (30/20)
25 Burpees

*6min Cap

For Score:

4 sets of:
1:30 Max Effort AB Calories
-3min Rest in between efforts

***2 min Rest

4 sets of:
1:30 Max Effort Row Calories
-3 min Rest in between efforts

Sumo Deadlifts 5×5 (RPE 6)
-All sets same weight
-Work on position and control

12min AMRAP:
8 T2B
16 Airsquats
4 Strict Pullups