5×2(1 Hang Power Snatch + 1 OHS + 1 Hang Snatch)
+
Jackie
1000m Row
50 Thrusters 45/35
30 Pull Ups
*if you finish under 7:00/7:30 rest 3min and complete Half Jackie
500m Row
25 Thrusters
15 Pull Ups
For Time (10min cap)
100/70 Cal AB
*rest 5 mins
For Time (10min cap)
2k Row
*rest 5min
For Time (10min cap)
4 RFT
50 Double Unders
15 Burpees
Front Squat 5×5
+
3 RFT 12min time cap
100m Farmer’s Carry 70/53
50 Double Unders
20 STOH 115/80
Barbell TnG Skill Work
+
21 OHS
400m Run
15 OHS
400m Run
9 OHS
400m Run
6 OHS
immediately into
AMRAP 4
MU or CTB
*OHS unbroken on the set of 21
**score time for couplet and total MU/CTB
Bulgarian Split Squats
4x4e
+
AMRAP 16
9 DL 155/105
12 TTB
15 Box Jumps 24/20
EMOM 10
Odd: 3 Squat Clean (@70-75) + ME HSPU
Even: rest
+
+
Mainsite Workout 161226
15 BF Burpeees
5 C&J 225/155
12 BF Burpees
4 C&J
9 BF Burpees
3 C&J
