“Saving Grace”

In Teams of 3 (30 Minute Cap)
3 Rounds:
100/70 Calorie Bike
50 Toes to Bar

In Time Remaining:

30 Clean and Jerks 30/20

30 Clean and Jerks 40/30
30 Clean and Jerks 50/35

30 Clean and Jerks 60/40

30 Clean and Jerks 70/45

30 Cleans and Jerks 80/55

Practice C&J for 20min.

Practice snatch for 20min

• 5 Min EMOM of:
BB Squat Clean 2 reps
75-80% 3RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Päivän likkeet:

5 rds NOT FOR TIME

3/3 Turkish get up
Ensin toinen käsi sitten toinen
3 Kb snatch
2 Kb press
1 Kb ohs
2 Kb press
3 Kb snatch
10 Kb front rack lunges

Banded Pull-throughs: 5 x 20. Rest 30s.
*Use an ultra-wide stance

A. 2 rounds 5/5 tgu AHAFA

B. 3x90 sec plank hold (add weights if possible)

C. Amrap 30 min:

30 du's
20 pullups
10 kb/db push press
20 burpees
30 KB swings

A,
3 Rounds for time of:
5 Ring Muscle-ups ( scaling : 3 reps/round or Jumping ring mu)
10 Squat Cleans @60/40kg
20 box jumps

5 mins rest

B,
5 Rounds for time of:
50 DU
25 Push Press @34/25kg

5 mins rest

C,
2 Rounds for time of:
200m (10x20m) Farmer's Carry @2x22,5/15kg
50m Front Rack Lunge @2x22,5/15kg

Timecap : 40mins

• 1 Set of:
Strict Handstand Ups max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps

Warm up(0:00-10:00)
Rowling x5
Penalty=jump squats
then
10 jing jang
10 spiderman

10 jing jang
10 active samson

10 jing jang
10 warrior squats

Mobility(10:00-15:00)
1:00 min pigeon pose per
1:00 min calf stretch

Pointers(15:00-25:00)

Box jump overs-stay focused, step over if need be. Hips do not have to open on box jump overs.

Row-full rom, finish at 11'o clock position, full rom.

Metcon(10)

“Last Chance”

AMRAP 10: Row for Cals

On the 1:00… 1 Box Jump Over (24/20)

On the 2:00… 2 Box Jump Overs (24/20)

On the 3:00… 3 Box Jump Overs (24/20)

On the 4:00… 4 Box Jump Overs (24/20)

On the 5:00… 5 Box Jump Overs (24/20)

On the 6:00… 6 Box Jump Overs (24/20)

On the 7:00… 7 Box Jump Overs (24/20)

On the 8:00… 8 Box Jump Overs (24/20)

On the 9:00… 9 Box Jump Overs (24/20)

Score=cals rowed

Opt(12)
1600m walk run
5x100m hill sprint
3x6 curls w/press
3x10 dips

Finisher
30 cuff iso
100 flutter kicks
2 min hamstring stretch