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
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