Snatch balance: 2x1

OHS: 2x1

200 double unders
50 overhead squats 40/30
100 double unders
40 clean&jerks 40/30
50 double unders
30 hang power cleans 40/30

Focus: Jerk (Split or Push) 2x3 @ 75%, 3x2 @ 85%

 

Metcon: 10 Round E2MOM

 10 Bent Over Rows 135/95

 5 Barbell Rollouts 135/95

 

Score: Total Reps

A.
Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings

4 rounds, each for time of:

• 800-meter run

Rest as needed between efforts.

Post times for each round to comments.

Time for some fun with the Battle Ropes

Round 1: Double Wave with squat hold x 10
Round 2: Alternating Wave with Squat hold x 10/
Round 3: Reverse grip Double Wave with bounce x 10
Round 4: Alternating reverse grip with Punch Wave x10/
Round 5: Hip Toss Wave x10/

In between every round, in any order, the following is to be completed:

speed steps on bench x10/
front plank x20s
kettlebell swings x10
tactical lunge x10
hollow hold x20s
curve x0.05

Made it to round 5? Back to the beginning.

yleisliikettä

Find 1RM Power Clean

AMRAP 15min:
15 C2B
15 Wallball
15 Snatches (35/25)
15 Box jumps