Immagini

Overhead Squat
Build to a Heavy Single
Then
2 Rounds:
25 Overhead Squats 52/38
50/35 Calorie Row

On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks

Build in Barbell Weight

Teams of 2
3 Rounds:
4 Minute Calories Row
3 Minute Wallballs 9/6
2 Minute Burpees

For Time

5 Rounds of:

8 Handstand Push-ups

12 Kettlebell Deadlifts 24/16

20 Meter Double Kettlebell Overhead Lunges

“Simona”

AMRAP 15

15 Power Cleans 62/44

15 Pull-Ups

10 Power Snatches

20 Meter Handstand Walk

AMRAP 15:
200 Meter Run
15 Slam Balls 20/15
3 Rope Climbs

For Time:
2k Row
10 Rounds of “Heavy Chief” 70/48

1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

AMRAP 18:
20 Dumbbell Snatches 20/16
20/15 Calorie Row
20 Dumbbell Box Step-Ups 60/50
20 Pull-ups

For Time:
1000 Meter Row
50 Barbell Thrusters 20/16
1000 Meter Row
50 Burpees
1000 Meter Row
50 Barbell Thrusters 20/16

Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Then
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 52/38