Author: Justin Webber

Group warm up 2mom x alap (Max 22 min) 2 hang squat cleans increasing Amrap x 16 – 200m run, 20 thrusters 75/55, 10 ctb pull ups

Group warm up ohs – 10-8-6-4-2-4-6-8-10 3 rft – 800m run, 20 power snatch 95/65

group warm up 4 supersets – 10 dl 315/205, 100’ goblet walking lunge 55/35 with a running clock – 0:00-4:00 – 15 hang power cleans 135/95, 15 ttb 4:00-6:00 – rest 6:00-10:00 – 15 s2oh 135/95, 15 bfb 10:00-12:00 – rest 12:00-16:00 – 15 front squats 135/95, 15 hspu *score is total reps completed

Group warm up Thrusters – 5-5-3-3-2-1-1 increasing to max 4 rft – 400m run, 15 power cleans 95/65, 15 pull ups Time cap 22 min

Group warm up 30 seconds on 30 seconds off for 10 min – Max Pull ups 30 seconds on 30 seconds off for 10 min – Max Hspu Amrap x 14 – 30 power cleans 135/95, 20 front squats, 10 bar facing burpees

Group warm up Push press 6×8 you choose the lbs 4 rft – 400m run, 100’ kb oh walking lunge, 25 ttb 22 min time cap

Group warm up 5×8 tempo back squats (3 sec down, 2 sec up) 20 jump squats btn sets 3×12/leg Bulgarian split squats Amrap x 12 – 60 wb, 50 sit ups, 40 walking lunges, 30 push ups, 20 pull ups

Group warm up 3 rft – 21 front squat 115/85, 15 pull ups, 9 bar facing burpees Amrap x 7 – 15 s2oh 115/85, 10/leg alt pistols For time – 35 thrusters 115/85, 35 ctb pull ups, 400m run

Group warm up 2mom x 16 – 2 power snatch increasing 2mom x 10 – 3 OHS increasing Amrap x 16 – 30 ttb, 20 alt dB sn, 10 hspu

Group warm up For those who were there, those who sacrificed, and those who were lost, but not forgotten. For time: 11 squat snatch 135/95, 200m run, 11 strict hspu, 200m run, 11 squat clean 185/125, 200m run, 11 bmu/ctb pull ups, 200m run, 11 s2oh 155/105, 200m run, 11 strict ttb, 200m run, 11 […]