A. BS 5@65%, 5@75%, ME@85%, 2×5@80-85%
*Compare to 6.6.18
**If you did more than 7 reps on 6.6.18 increase your projected 1RM by 10lbs and work off those percentages
B. For Time
500m Row
30 Box Jump Overs 24/20
12 UB Hang Power Snatch
20 Box Jump Overs
9 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
*Hang Power Snatch – heavy as possible while being UB on round of 12.
A. Ring Skill Work – 10mins
Arch/Hollow Swing on Rings
Rings to Support
Rings Bottom Support
B. 5 Rounds
AMRAP 3
3 MU (6 CTB)
6 BF Burpees
9 Back Squat 135/95
rest 1min
*take Back Squat from the ground, pick up where you left off each round and score total rounds + reps
A. 3 sets
1000m Row
2 Rounds of
15 HSPU
50m FR KB Carry 53/35
rest 2min
A. Every 2:30s for 6 sets
Power Clean + Hang Clean + Jerk
B. For Time – 9min Cap
90 Double Unders
9 Squat Cleans 155/105
70 Double Unders
7 Squat Cleans 185/135
50 Double Unders
5 Squat Cleans 225/155
A. Fight Gone Bad
3 Rounds (1minute of work at each station)
Wall Ball 20/14
SDHP 75/55
Box Jumps 20″
Push Press 75/55
Cal Row
1min Rest
A. Halting Snatch 5×2
(2s pause at knee, 2s pause at Hip)
B.
AMRAP 12
150′ DB OH Walking Lunge 50/35 (25’x6)
30 Push Ups
