1.) Every 3 minutes for 15 minutes 3 Clean from Blocks @ Hang, adding load each round establishing 3RM
Then
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Gummy Bear
3 rounds
400m Run
30 GHD Sit-ups
20 Front Rack Lunge 115/85lb
*2.) Split Jerk 5-3-3-2-1, adding load each round establishing a session 1RM resting no longer than 3 minutes between sets
Note: If you use the blocks please reset them back to the way they were
*3.) for time:
5 Strict Press 135/95lb
4 Rope Climbs (Alternating Legless to Legs)
3 Muscle Ups
2 Wall Climbs
3 Muscle Ups
4 Rope Climbs (Alternating Legless to Legs)
5 Strict Press 135/95lb
*4.) 7 minutes AMRAP
10 Power Snatch 75/55lb
3 Bar Muscle Ups
*5.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
Then
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Gummy Bear
3 rounds
400m Run
30 GHD Sit-ups
20 Front Rack Lunge 115/85lb
*2.) Split Jerk 5-3-3-2-1, adding load each round establishing a session 1RM resting no longer than 3 minutes between sets
Note: If you use the blocks please reset them back to the way they were
*3.) for time:
5 Strict Press 135/95lb
4 Rope Climbs (Alternating Legless to Legs)
3 Muscle Ups
2 Wall Climbs
3 Muscle Ups
4 Rope Climbs (Alternating Legless to Legs)
5 Strict Press 135/95lb
*4.) 7 minutes AMRAP
10 Power Snatch 75/55lb
3 Bar Muscle Ups
*5.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
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Ashley Bourgeois
16:39 scaled
35#, 60 plank shoulder taps, bike .6 mi.. cleans are pretty comical with a baby bump! 😂
2
0
Jamie Kemen
17:49
Sub 500m row. 65# lunges. Some GHD to //. Cleans from blocks but I don't do fancy KG math so ?? 9 reps max effort.
4
0
Jennifer McFall
3.5 mile brigade run. 43:17
5RM squat jerk 85lb. 5x5 PP @95lb. 3x5 BS@ 155lb. 2x5 FS@ 105-155lb
8
0
Lauren Kalil
12:52
Cleans up to 65kilos, 1,000 DU (25:41...woof), dips EMOM
8
2
Paula Soletski
50kg rep max clean, 45kg 10 reps. 400 m run of 3rd round at 15 min time cap, 55# lunges.
5
0
Sylvia Christensen
14:00
55, 59, 62, 65, 68kg 3RM. 7 @ 65kg (started with roughly 2 min to lift). 7 min AMRAP 10 snatch, 3 BMU - 3 + 10 snatch
5
2