AMRAP 8 5 ground to overhead 95/65 5 burpees over the bar G2oh can be snatch or clean and jerk. Burpees are chest and thighs touch the ground, jump up and over the barbell.

For time: 200 squats 100 pushups 50 kb alternating ground to overhead. 53/35 25 pull ups. Kb ground to overhead may be clean and jerk or snatch.

As many rounds and reps as possible in 15 minutes: 10 Deadlift 135/95 15 Kb swings 53/35   https://www.youtube.com/watch?v=op9kVnSso6Q Scale the deadlift weight if you can’t do 10 reps with the prescribed weight. Drop the weight, don’t get hurt. Watch the video.  If you’re in pain, you’re doing something wrong.  Stop.

For time: 10 rounds of 5 burpees 7 push ups 10 squats

EMOM 24 M1: Row 12/10 M2: 12 alternating reverse lunges +53/35 M3: 10 push ups: 5 strict pull ups. Rx+ 30 minutes

Part 1: AMRAP 15m 30 Double unders / 70 jump rope 15 KB swings 53/35 Part 2: EMOM 10 5 back squats at a static weight. Choose a safe but challenging weight. It shouldn’t be easy, but you shouldn’t be dying either.  Divide sections as you choose: Personally, I’d do the AMRAP in the AM […]

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