March 2016

11min AMRAP:

Athletes Choice of:

Max Reps Barbell Hang Clean & Jerks (S2O) 135/95 RX+ 175/110 55+ 115/75
or
Max Reps Dumbbell or KB Hang Clean & Jerks (S2O) 55/35 RX+ 70/45 55+ 45/25

**Catch, every time you drop the Bar, DB or KBs perform -10 Over Bar Burpees

Rest 3min and strip bar of weights or grab a barbell if using DB or KBs

“Finisher”

2min Max Barbell S2O (can set bar down and rest or rest in front, back rack or hang)

Post reps and burpees for AMRAP and reps for “Finisher” to responses.

10min AMRAP

1 Snatch (Power or Squat) 135/95 55+ 115/75

10 Pull-ups

15 WallBalls 20/14 10/9′ 55+ 20/10 9′

35 Double Unders

Rest 3min

5min AMRAP

1 Snatch (Power or Squat) 135/95 55+ 115/75

5 Pull-ups

9 WallBalls 20/14 10/9′ 55+ 20/10 9′

25 Double Unders

Post total rounds and reps for each AMRAP to responses.

3 RFT:

24cal Row

12 T2B

9 HSPU 55+ 4″ rise

6 Deadlifts 275/185 55+ 245/155

Post time to responses.

5 Sprint Rounds:

5 S2O 135/95 RX+ 165/115 55+ 115/75

5 Back Squats

5 Power Cleans

5 Front Squats

5 Barbell Push-ups

Rest 2min between each round

Post time for each round and total time minus 8 minutes of rest to responses.