Work up to a heavy set of 3 Front Squats
Part-2: Conditioning
5 RFT:
12 Hang Power Snatch, 95/65
15 C2B Pull ups
Part-1: Squat
Work up to a heavy set of 3 Front Squats Part-2: Conditioning 5 RFT: 12 Hang Power Snatch, 95/65 15 C2B Pull ups
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Part-1: Conditioning
2,000 Row 200 Double unders 200m Walking Lunges Part-2: MidLine Conditioning 75 GHDSU “Three Wise Men”
Part-1: “Jeremy” AMRAP 4: 5 Hang Squat Snatch, 135/95 10 Barbell Burpees 2 minute rest Part-2: “Ben” AMRAP 4: 10 Power Clean, 135/95 20 Pull-Ups 2 minute rest Part-3: “Beau” AMRAP 4: 15 Box Jump Overs, 24″/20″ 30 Wall balls, 20/14 Part-1: Conditioning
“ECC Qualifier WOD 4” For Time: 30 1-arm alternating DB Snatches, 70/50 100 Double Unders 20 1-arm alternating DB Snatches, 70/50 100 Double Unders 10 1-arm alternating DB Snatches, 70/50 100 Double Unders Part-2: Squat EMOMx5: 2 Front Squat, across Part-2: Conditioning
5 RFT 7 DL, 275/185 30 Air Squats 7 Strict HSPU 7 rounds for time of:
95-lb. power cleans, 7 reps 95-lb. thrusters, 7 reps 7 bar-facing burpees Part-1: Clean and Jerk
EMOMx10: Odd: 3 Squat Clean and Jerks – you choose the weight Even: 3 Squat Snatches – you choose the weight set up 2 bars and alternate every minute Part-2: Conditioning 5 RFT 7 DL, 275/185 30 Air Squats 7 Strict HSPU Part-1: Conditioning
“Open Test” AMRAP 20: 50 Wall Balls 50 Double-Unders 40 Box Jumps (24/20) 40 T2B 30 C2B 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Power Snatch (145/100) 10 Muscle-Ups (bar or ring) Part-2: Squats 3x5 Back Squats climbing |
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