1.) The Kaiser
14 minute AMRAP
1 Rope Climb
100m Sprint
10 Handstand Push-ups
1 Deadlift 355/250lb
14 minute AMRAP
1 Rope Climb
100m Sprint
10 Handstand Push-ups
1 Deadlift 355/250lb
*2.) Power Snatch 65/3, 70/3×2, 75/3
Percentages based off 1RM Snatch
*3.) Power Clean 65/3, 70/3, 75/2×2
*4.) Clean Pull 80/3, 85/3, 90/2, 95/2
*5.) Front Squat 75/4, 80/3×3, 85/3×2
3,4&5 based off 1RM Clean & Jerk
*6.) Row Session
10 minute warm up and 15 minute cool down concentrate on keeping a consistent stroke per minute rate during this time
1 x 5k as fast as possible while maintaining a 26 strokes per minute rate.
7.) 50 GHD Sit-ups, add 5 every time you pause
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Anna Schumacher
8 rounds RX
215# ohs pr
10
1
Wow, bill and I saw the video! Great job, you made it look so easy!
Lindsey Koehler
5 + 50 meters?
2 ab mats. 215#. EC: power snatches, power cleans, front squats.
7
0
Pauly VanderKelen
7 + 100m (365# DL)
Power snatches: 145-165# / Power cleans: 185-225# - PR double @ 225#! / Clean pull: 225-315# / Front squats from Monday: Up to 3x280# (current 1RM C&J) / 50 GHD sit-ups
0
0