Proceed through the sequence below completing as many reps as possible in 10 minutes of:
Snatch, 30 reps 35#
Snatch, 30 reps 45#
Snatch, 17 reps 50#

RingFit Warm up!!

Then. . .

Novice & Intermidiate:

Fighting Cindy:

20 minute A.M,R.A.P

5 Combo's
10 Push Ups
15 Deck Squads

Advance:

10 minute A.M.R,A.P

Clean & Jerk 135/95

Plus. . .

Championship Bout

3 Rounds of:

5 minute A.M.R.A.P

Combo # 1
Combo # 2

Check out: http://www.barbellsforboobs.com/
For a great cause!!!!

10min AMRAP

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Max reps (210/120)

Squat clean training:

• 40kg x 5
• 40kg x 5
• 60kg x 5
• 60kg x 5
• 60kg x 7

5 Rounds for time

10- DU's
10- Abmats
20 KBS (subbed Green KB)
200 M Run

First workout since giving birth!! Felt good to sweat!! DU timing was way off

"Rahol" AMRAP in 12min, of:

12 box jumps @ 24"/20"
6 thrusters @ 95 lbs/ 65 lbs
6 over bar burpees

15 MIN AMRAP
5 Burpees
10 thrusters
15 box jumps

5 @40-60kg
2 @80kg
1 @90-100kg
10x3 @102,5kg

"rahol" AMRAP in 12min, of:

12 box jumps @ 24"/20"
6 thrusters @ 95 lbs/ 65 lbs
6 over bar burpees

snatch in 10 mins:

-30 reps at 75lbs
-12 reps at 95lbs
-3 reps at 115