Strength Hang Squat Clean 3-3-3 Reps 1 X 3 Front Squat 3-3-3-3-3 Follow this rep scheme to work up to .....
Strength 1 Rep High Hang Snatch After the snatch warm-up, take 15 Minutes to work your way up to a .....
3 Rounds For Time Of Row 250 meters 9 squat snatches, 45 / 35-lb 15 knee push-ups
FOR TIME 800-m run Then, 9 rounds of: 4 pike push-ups 8 chest-to-ring rows 12 squats
For Time 60’ bear crawl 10 hanging knee raises 10 double kettlebell deadlifts 53/36lbs 60’ bear crawl 12 hanging knee .....
AMRAP 20 Mins Complete as many reps as possible in 20 minutes of: Run 400 meters Max rep overhead squats .....
MURPH For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
FOR TIME 100-ft. dumbbell/KB overhead walking lunge 100 single-unders 35 wall-ball shots 10 lay-to-stand rope climbs 35 wall-ball shots 100 .....
Sumo Deadlift 5-5-5-5 Build to a heavy 5 rep max sumo deadlift 1 X 5 Bench Press 5-5-5-5-5 1 X .....
15 Min AMRAP Run 400 meters 20 sit-ups 45-lb./35-lb.* overhead squats, 10 reps
21-15-9 Reps For Time Dumbbell/KB snatches Box dips Men use 30-lb. dumbbells Women use 20-lb.* dumbbells
75 single-unders 15 pull-ups 15 bar dips 10 squat cleans, 75 lb./55-lb.* 75 single-unders 10 pull-ups 10 bar dips 15 .....
