Wednesday

022818

•••

Power Snatch

Build to Heavy Set of 2

•••

For time:

20/15 Calories

20 Burpee Box Jump Overs 24/20

30 Power Snatches 75/55

40 Overhead Squats 75/55

Tuesday

022718

•••

5 RFT

25 Wall Balls

10 Chest to Bar Pullups

Monday

022618

•••

15 Min AMRAP

32 Double Unders

8 Burpees

4 Clean and Jerks (increase weight every two rounds)

115/80, 135/95, 155/105, 175/115

Friday

022318

•••

20 Min AMRAP

8 Toes to Bar

10 DB Hang Clean and Jerk

14/12 Calories

Open Competitors: Most competitors will be completing the workout on bikes. Since we don’t have the time to shuffle everyone through a 20 minute workout two at a time.

Thursday

022218

•••

4 Min AMRAP

10 Overhead Squats 75/55

10 Burpees

4 Min AMRAP

8 Overhead Squats 95/65

8 Lateral Burpees Over Bar

4 Min AMRAP

6 Overhead Squats 115/80

6 Bar Facing Burpees

Wednesday

022118

•••

AMRAP 15

15 Hang Power Cleans 135/95

15/10 Calories

15 C2B Pullups

60 Double Unders

Tuesday

022018

•••

Deadlift

Build to a Heavy Set of 3

•••

AMRAP 7:

Wallballs (20/14)

On the Minute – 5 Deadlifts (225/155)

Monday

021918

•••

3 RFT

20 Power Snatch

15 Pullups

10 Front Squats

Friday

021618

•••

Clean and Jerk

Build to a Heavy Single

•••

AMRAP 10:

20 Lateral Barbell Burpees

50 Double Unders

10 Clusters 115/80

Thursday

021518

•••

4 RFT

50’ Walking Lunge 35/20

35 AbMat Situps

15/10 Calories