Fitness
7min flow
5 front squats w/3sec negative (45/35)
5 strict press
200m row
5 rounds for time:
10 shoulder to overhead (95/65)
10 front squats (95/65)
500m row
2min rest
Competitor
7min flow
5 front squats w/3sec negative (45/35)
5 strict press
200m row
5 rounds for time:
10 shoulder to overhead (95/65)
10 front squats (95/65)
500m row
2min rest
Home Workouts
AMRAP 20
10 alt. db snatch
17 burpees
44 double unders
400m run/500m Row
Fitness
3 rounds
10 alt. cossack squats
10 barbell good mornings
10 calf raises
5 box jumps with step down
Clean and pull-up technique
EMOM 10
1st - unbroken set of strict pull-ups not to exceed 8 or ring rows not to exceed 12
2nd - 3 squat cleans @ no more than 50% of 1 rep max
AMRAP 8
10 deadlifts (115/75)
5 burpee box jumps (24/20)
Competitor
3 rounds
10 alt. cossack squats
10 barbell good mornings
10 calf raises
5 box jumps with step down
Clean and pull-up technique
EMOM 10
1st - unbroken set of strict pull-ups not to exceed 8 or ring rows not to exceed 12
2nd - 3 squat cleans @ no more than 50% of 1 rep max
AMRAP 8
10 deadlifts (155/105)
5 burpee box jumps (24/20)
Home Workouts
AMRAP 8
10 single arm DB/KB thruster (5/arm)
10 sit-ups
15 air squats