Shoulder Press (3x10 @60%) Every 2:30 Teams of 2 12 min Amrap 3-6-9-12-15. . . . Box Jump Overs (24/20) DB Hang Clean and Jerk (50s/35s) Partner 1 completes the 3's, Partner 2 completes the 6's Continue to alternate rds for 12 mins
StrengthSnatch (5×5@75% )Complete a set every 2:00 Metcon For Time:100ft DB Lunge Walk (50s/35s)21 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)15 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)9 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)
Strength Snatch (5x5@75% ) Complete a set every 2:00
Metcon For Time: 100ft DB Lunge Walk (50s/35s) 21 Burpee Pull Ups 100ft DB Lunge Walk (50s/35s) 15 Burpee Pull Ups 100ft DB Lunge Walk (50s/35s) 9 Burpee Pull Ups 100ft DB Lunge Walk (50s/35s)
For Time150′ Lunge Walk (50s/35s)20 Sandbag Cleans (150/100)150′ Lunge Walk (50s/35s)
For Time 150' Lunge Walk (50s/35s) 20 Sandbag Cleans (150/100) 150' Lunge Walk (50s/35s)