Gwen
Clean & Jerk 15-12-9
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Long Femur Division
4 Rounds for Time:
35 Cal Row
25 Wallballs (20/14 lb.)
Bradshaw
10 Rounds for Time:
3 Handstand push-ups
6 Deadlifts (225/155 lb.)
12 Pull-ups
24 Double-unders
Chest-to-Bar Pull Ups Skill Work
8 EMOTM:
5 C2B Pull Ups with ball between feet (kipping)
Glutes McGee
4 Rounds for Time:
400m Run
100m Walking Lunges
Air Force
For Time:
20 Thrusters (95/65 lbs)
20 Sumo deadlift high pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front squats (95/65 lbs)
*Do 4 burpees every minute, including to start the workout
Teams of 2 Complete: (every 11 min)
1.)400M Run
1K Row
400M run
2.) 400M Run
800M Ski Erg
400M Run
3.) 400M Run
2 mile Assault bike
400M Run
Build to a 2RM LOW BAR Back squat
Accessory: 3×10 Stiff-legged good mornings
5 RFT (10 min time cap)
10 KB High Pulls
10 KB Swings
10 Goblet Step ups
100 Double unders
into…
15-10-5-10-15
Hang Power Snatch
200M Run after every completed set
Every 2 minutes for 20 minutes:
Odd Cycles:
12/10 cal row
8 Over-the-erg burpees
Even Cycles:
8 DB Curtis Ps
Teams of 2:
14 Rounds of:
2 hang power cleans
2 hang squat cleans
2 full cleans
2 push jerks
* switch after complete rounds
10×2 overhead squat
emom x 10 Min:
5 Db Burpees
5 DB front squats
15 Min Amrap:
10/8 cal row
10 V-ups
16 single-arm KB Swings
9×3 Banded Bench Press
Accessory:
3×20 Tate Press
Cond:
EMOMx10 min:
Odd: 15/12 cal row
Even: 10 Sandbag OTS throws
“Mary”
20 Min Amrap:
5 HSPU
10 Alternating pistols
15 Pull ups
30-20-10
Deadlifts
T2B
*increase DL load every set