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Toes To Bar
Box Jumps (24/20)
Row for Calories
Shoulder to Overhead (95/65)
(8 Rounds of one movement, then you move on to the next movement)
15 Minute EMOM:
First 5 minutes: 4 Power Snatches – No TnG, work good position off the floor
Second 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches – maintain good positioning
Final 5 minutes: 4 TnG Power Snatches – make ‘em pretty.
Every rep during this 15 minute set, you feet should not come off the ground. Use this as technique work to create better landing positions, faster cycle times, and eliminating the ‘starfish’.
20 Power Cleans
20 Shoulder 2 Overhead
20 Overhead Squats
20 Front Squats
Every minute on the minute, stop where you are and complete 5 burpees.
8 Minute AMRAP
Choose one of the following:
A. 3 Muscle ups and 30 Double unders
B. 5 Muscle ups and 50 Double unders
C. 7 Muscle ups and 70 Double unders
30 Heavy Wall Balls for time, 30/20
rest 1 minute
20 Heavy Wall Balls for time, 30/20
Rest 1 minute
10 Heavy Wall Balls for time, 30/20
Unbroken Squat Cleans, 135/95
Burpees over the bar
10 Minute EMOM:
10 Close Grip OHS – you choose the weight, hands double thumb distance apart.