A. 5 sets
1 Snatch Balance + 2 OHS + 1 Hang Snatch
or
5×3 OHS
*Coaches choose based on athletes experience with BB and movement quality
B.
AMRAP 10
9 Thrusters 95/65
12 Push Ups
15 Air Squats
4 RFT
1000m Row
30 KB Swings 53/35
30m KB OH Carry R Arm
30m KB OH Carry L Arm
E2MOM for 6 sets
3 position Clean + 1 Jerk
*Compare to 6.7.17
+
3 RFT 15min time cap
400m Run
50m Walking Lunges
10 DB/KB STOH 50/35
A.
EMOM 5
Strict Pull Up
*Choose a rep scheme you can hold across the 5 min
B.
In 5 minutes, accumulate 20-50 Kipping/Butterfly Pull Ups with first set being a max effort set
*record time to complete x amount of reps or total reps in 5min
C.
3 person team 12 sets each for total calories
30s Assault Bike
A1. BS 5×3@65%
A2. Tempo FS 5×1@50% FS (5s down/10s bottom)
B.
3 RFT
30/24 Cal Row
20 Box Jump Overs 24/20
10 Hang Power Clean 135/95
Sprint Intervals
5 sets
15 GHDSU
9 BF Burpees
3 Heavy Squat Snatch
100m Sprint
rest as needed
