Friday 150605
3 Rounds of:
6 Hang Squat Clean 115/80 RX+ 155/105 55+ 95/55
12 T2B
Rest 2 Min
2 Rounds of:
6 Hang Squat Clean 115/80 RX+ 155/105 55+ 95/55
12 T2B
Rest 1 Min
1 Round of:
6 Hang Squat Clean 115/80 RX+ 155/105 55+ 95/55
12 T2B
Post total time minus 3min rest to responses.
Thursday 150604
For Time:
Row 1000m or Run 1200m (athletes choice)
10 Double Push-Up Burpees
30 Snatch 75/55 RX+ 95/65
10 Double Push-Up Burpees
30 Pull-Ups RX+ C2B Pull-Up
10 Double Push-Up Burpees
30 Push Press 75/55 RX+ 95/65
Post choice of run or row and time to responses.
Wednesday 150603
4 RFT of:
400m run
12 OHS 95/65 RX+ 135/95 55+ 75/55
25 Military Ab-Mat Sit-ups (unanchored) RX+ GHD sit-ups
40 Double-Unders
12 SDHP 95/65 RX+ 135/95 55+ 75/55
25 Box Jumps or Step-ups 24/20″
Post time to responses.
Tuesday 150602
3 Max Rep AMRAPS
3 Minute AMRAP of:
12 Over Bar / Lateral Burpees
9 Deadlifts 165/115 135/95 or 115/80
6 Power Cleans 165/115 135/95 or 115/80
3 Squat Cleans 165/115 135/95 or 115/80
Max Reps Pull-Ups
Rest 3 min
Post total pull-ups and load used to responses.
Monday 150601
6 Minute AMRAP of:
Run 800m
10 Back Squats 135/95 115/80 or 95/65
Max Reps S20 (front or back rack OK)
Rest 2 minutes
4 minute AMRAP of:
Run 400m
10 Back Squats 135/95 115/80 or 95/65
Max Reps S20 (front or back rack OK)
Rest 2 minutes
3 Minute AMRAP of:
Run 200m
5 Back Squats135/95 115/80 or 95/65
Max Reps S20 (front or back rack OK)
Post total number of S2O and load used to responses.
