Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
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Mel Sanders
AM Bar work, PM yoga
Push Press 6x5 (#45-80) | 6 rds :1 SC + 1 FS + 1 SC (#65-115)
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Pauly VanderKelen
500 meter Row WU complete in 1:34
DL: 10@155#, 9@225#, 8@275#, 7@315#, 6@365#, singles @ 385# and 405#, then 5x5 @ 335# / 3x10 Barbell Overhead Tricep Extension @ 85# alternating with 5x10 Dragon Flag Negatives and 3x12 Seated Incline Arm Curl with 30# dumbbells / 3x12 Tricep Pulldown @ 65# alternating with 3x8 Preacher Curl with 35# dumbbells / 3x20 Hammer Curl burn-out with 25# dumbbells.
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