EMOM 10:00
1: 60%
2: 60%
3: 60%
4: 60%
5: 60%
6: 70%
7: 70%
8: 70%
9: 80%
10: 80%
@1RM

4 rounds for time:

15 cal row
6 d-ball cleans
15 wall balls

VX7A

AMRAP 20 ( Moderate Pace )

40/30 Cal Echo Bike
12 Power Clean 70/50kg
5 RMU
12 HSPU

Hang Squat Clean + Squat Clean + Jerk

2 x (1+1+1) x 65%
2 x (1+1+1) x 70%
2 x (1+1+1) x 75%
2 x (1+1+1) x 80%

pullup pullup

A: Halt Snatch pull + Power Snatch + Squat snatch @ 80% of squat snatch
B: Double hang power clean + Squat clean + push jerk
C: Emom 7’: Clean pull, target @110% of Clean 3x3 + 1 AMRAP

Back squats heavy 5rep of today
+
For time:
9x Thrusters @heavy weight
19 TTB
6x Thrusters
16x TTB
3x Thrusters
13x TTB

For time
100 cal row
50 hang dumbell snatch 22.5kg change arm every 5 reps
30 dumbell facing burpees
Directly to
150 feet dumbell overhead walking lunge

8 1-minute rounds for max reps of:

• 20 seconds of muscle-ups
• Rest 10 seconds
• 20 seconds of clean and jerks
• Rest 10 seconds

♀ 95 lb. ♂ 135 lb.

"Jack Sparrow"

For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches 22.5 / 15 kg
30 Dumbbell-Facing Burpees

Directly Into..

150ft. Single Dumbbell Overhead Walking Lunge 22.5 / 15 kg

*DB Hang Power Snatches: Switch Arms Every 5 Reps
*DB Overhead Walking Lunge: Switch Arms As Needed