group warm up
build to a max – power snatch and 3 ohs
amrap x 20
14 ctb, 14 bj, 14 kbs
group warm up
build to a max – power snatch and 3 ohs
amrap x 20
14 ctb, 14 bj, 14 kbs
group warm up
3 rft – 30 push ups, 20 ring dips, 100 dubs
4 rft – 10 power clean, 10 bbjo, 10 ctb, 10 cal row
group warm up
4×2 squat snatch
4×2 ohs (off rack)
amrap x 20
20 alt db sn, 20 bjo, 20 pull ups
group warm up
amrap x 12
3-6-9-etc wall walks, deadlifts
ohs 6×3
for time
80 wb, 40 pull ups, 40 wb, 80 pull ups
group warm up
bench press 10-8-6-4-2-10
amrap x 15
30 push ups, 30 pull ups,
group warm up
power sn + ohs – build to your max complex
amrap x 18
40 hspu, 30 alt db sn, 20 ttb, 10 sq sn
group warm up
amrap x 8
15 wb, 40 dubs, 10 ttb
4×10 front squats increasing
amrap x 15
3-6-9-12-etc
sq cl 155/105, ctb
group warm up
8×3 thrusters increasing
3mom x 21
10 bbjo, 20 alt db sn, 15 ttb
group warm up
emom x 12 – 60 dubs, 20 bjo, 20 wb
Amrap x 18
3 dl, 6 bfb, 9 hspu, 12 pull ups
group warm up
2mom x 14
6 sq sn, 6 bfb
ohs – 5 x 5
amrap x 8
10/arm kb sn, 10 hspu