Author: cara jones

Front Squat: 8X1 (Use 95% of Pause 3RM)

For Time:

30-20-10
Thrusters (95/65)
T2B

*12min Time Cap
*Modify as Needed

28min ALT EMOM:

1st min: 15/10 Cal Assault Bike
2nd min: 3 Power Snatch (155/105)
3rd min: 15/10 Calorie Row
4th min: 6 Burpee Box Over (24/20)

*Modify as Needed
*Work :15-:45 each min (Not an AMRAP)

Tempo Bench Press
6×3 (:03 Descent each rep)(Use 75% of 3RM for all sets)

For Time:

10min AMRAP:
5 Pull-ups
10 Air Squats
20 DU

Partner WOD:

18 min AMRAP:
50 T2B
30 Clean and Jerk (135/95)
40 T2B
20 Clean and Jerk (185/125)
30 T2B
10 Clean and Jerk (225/155)
20 T2B
AMRAP Clean and Jerk (275/175)

*Athletes may split work anyway
*Modify As Needed

5X8 Deadlift (70-75%)(1 weight for all sets)

8min Tabata:
Flutter Kicks
Arch Body Hold