Friday 2-23-24
For time:
4-8-12-16-20-24
Alternating DB hang power cleans 50/35
2-4-6-8-10-12
Burpees over the DB
For time:
4-8-12-16-20-24
Alternating DB hang power cleans 50/35
2-4-6-8-10-12
Burpees over the DB
For load:
5-5-3-3-1-1-1
Snatch
AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats
Every 2:00 for 4 rounds:
6 box jumps 30/24
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
5 rounds for time:
50 double-unders
10 thrusters 135/95
5 rounds for time:
2 rope climbs (15 ft)
10 devils presses (20/35 lb)
2 rope climbs
– Rest 2:00 between rounds.
– Use two DBs.
For time:
5 overhead squats 185/125
400-m run
10 overhead squats 155/105
400-m run
15 overhead squats 135/95
400-m run
20 overhead squats 95/65
400-m run
25 overhead squats 45/35
400-m run
8 rounds for time with a partner:
40 double-unders
20 GHD sit-ups
– Partners alternate complete rounds
AMRAP 12:
200-m run
50-ft handstand walk
10 box jump-overs 24/20
– Step down from the box.
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.