Every 45s for 10sets
1 Power Snatch + 1 Snatch @ 80% 1RM Power Snatch
+
EMOM – 8
Odd – 15/12 Cal row
Even – 15 Box Jumps 24/20
—rest 2 min—
EMOM – 8
Odd – 10-15 TTB
Even – 10-15 Burpees
A1. Back Squat 5×3
A2. Sprint 5x10yds
+
Helen – 3RFT
400m Run
21 KB Swing 53/35
12 Pull Ups
Workout 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
EMOM – 15
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat 1
Min 3 – Goat 2 or Skill
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 5 sets of each movement, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
+
AMRAP – 12
5 HSPU
10 Pistols
15 Pull Ups
5 sets
1 Power Clean +1 Hang Clean + 2 Front Squat + 1 Jerk
+
AMRAP – 7
600m Run
ME GTOH
+
100 Hollow Rocks
AMRAP – 10
9 STOH 115/75
9 Bar Facing Burpees
—-
rest 7 min
—-
For time
40 Cal Row
30 Box Jumps 24/20
20 Power Clean 135/95
30 Box Jumps
40 Cal Row
