15 min clock
Build to a heavy snatch
power or full
5 Rounds for time
15 min time cap
RX+
4 power snatch
8 Back rack lunges 4/4
4 Power snatches
8 Back squats
115/75
RX
95/65
Pico
4 power snatches
8 back or front rack lunges 4/4
4 power snatches
8 back or front squats
25 min amrap
RX+
200m run or 250m Row
5 Burpee box jump overs 30/24
5 Bar muscle ups
15 Wall Balls 20/14
45 Double unders
RX
200m run or 250m row
5 Burpee box jump overs 24/20
10 Pull Ups
15 Wall Balls 20/14
30 Double unders
Pico
Curb run/200m run/ 250m row
5 Burpee box step ups 20′
10 pull up variations
15 Wall Balls 14/10
60 singles
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Can sub out ohs for front squat
Teams of 2
6 sets (each/1:1)
10/8 Calorie Air Bike
15 Dumbbell Bench Press (50s/35s)
10/8 Calorie Air Bike
5 Rounds
Every 6 Minutes
Building to a heavy 2 rep thruster
RX+
32 Double Unders
16 T2b
8 Box Jumps 24/20
4 Wall Wall Walks
2 Rep Thruster (Building)
RX
32 Double unders
16 Core movements t2b/v-up/abmat
8 Box jumps 24/20
4 Wall Walks / 6 HSPU
2 Rep thruster
Pico
64 singles
16 Core movements
8 box jump or step ups
4 partial wall walks/ z press
2 Rep thruster
5 min time cap per round
