Sit and Reach Test

On the 2:30 x 8 Rounds:
10-15 Box Jumps
6-10 Toes to Bar
1 Snatch (Power/ Squat)

Athletes can Build in Weight or Stay at A Heavy Across All Rounds

*Score = Sum Total Load (Snatch)

AMRAP, easy / moderate pace.

AMRAP 4

Row Calories

Rest 1 min

AMRAP 4

Echo Bike Calories

Rest 1 min

AMRAP 4

Bike Ergo Calories

rest 1 min

AMRAP 4

5 Toes to Bar
7 Burpees To Target
12 Air Squat

Rest 1 min

Repeat 2 times.

4 rounds for time;
20 total Single Arm DB Hang Power Clean + Push Press 50/35lbs
20 American KB Swing 24/16kg
20 Up Downs
60 Double Unders

• Rx+: Heavier DB and KB!
• TIME CAP = 20:00
• Note: Push Press this week!

10AMRAP with partner - each performs: 2-3-4-5-6-7 etc.:

T2B + DB thrusters 2x22,5/15.

Rest 3 min.

Go back down from reps you got as fast as possible.

Toes To Bar Technique

4x
3min ON/3min OFF

30/25 Cal
+
Max Clean & Jerk 70/50kg in the remaining time

5 Rounds of
8 Ground to Overhead 50/35kg
10 Bar Facing Burpees

EMOM x 15:00
3 Rounds of:
Min 1: 40s Push Press @42.5/30kg
Min 2: 40s 1-arm Rows @24/16kg KB
Min 3: 40s Push-ups
Min 4: 40s Ring Rows
Min 5: Rest

• Goal: BB loading and KB weight choice is intended to be light so you can work for maximal reps the entire workout.
• Rx+: @52.5/35kg, Handstand Walk for Push-ups.

3rds
Back rack split squat 6+6
rest 10s
Box Jump 5
rest 2min