Build to Heavy 6

125 min

1.MU
- 10x1

2.Metcon
A1. 7-minute AMRAP
15 – 12 – 9
CTB
Wall ball
THEN
Bike for calories in the remaining time
Reps: 22 cal

Rest 3-minutes

A2. 7-minute AMRAP
15 – 12 – 9
Pull up
Power clean and jerk @ 42.5/30kg (95/65lbs)
THEN
Bike for calories in the remaining time
Reps: 7 cal

Rest 3-minutes

A3. 7-minute AMRAP
15 – 12 – 9
Overhead squat @ 42.5/30kg (95/65lbs)
Toes to bar
THEN
Bike for calories in the remaining time
Reps: 10 cal

Rest 3-minutes

A4. 7-minute AMRAP
15 – 12 – 9
BBJO
Wall ball
THEN
Bike for calories in the remaining time
Reps: 2 cal

4 rounds of

8 deficite push up
(use weight if you can)
8 snap to hollow on a roller
8 DBL DB chest supporter row

@AHAFA
rest 90s b/w

For time

• 500 m run
• 50 double unders
• 50 Wallballs
• 500 m run
• 50 double unders
• 40 Wallballs
• 500 m run
• 50 Double unders
• 30 Wallballs
• 500 m run
• 50 Double unders
• 20 Wallballs
• 500 m run
• 50 Double unders
• 10 Wallballs

A:
Skill Primer
Tall Snatch, BTN Snatch Grip Strict Press & OHS (5-8 sets x 2+2+2)

B:
Tempo Snatch & Snatch
(8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)

A,
Every 4 mins for 20 mins do:
5 Deadlifts, 70% 1RM
5 Strict Ring Muscle-ups
15 Wall Balls@9/6kg

A: Bench Press 5x3
B: Strict pull ups 3set
C: Shoulder press 3x6
D: RGSB pull downs 3x12
E: Triceps push downs 1xMax

20 rounds for time:
• 5 Push-ups
• 5 Bent-over Row 55/45#
• 5 Push Press 55/45#
• 5 Front Squats 55/45#
Goal: 20 min.

For time
30 hang power snatch 35kg
30 handstand push up
30 overhead squat
30 bar facing burpees
30 hang squat snatch