CONDITIONING 3 Rounds of 21-15-9 Reps of 10m Shuttle Run Slam Ball Over Pull up bar (25/12) Complete 1 x 200m Single Kettlebell Front Rack Carry (24/16) after Round 1 & 2.
PART A 3 - Position Power Snatch 12 Minutes to work a heavy set PART B 3 Rounds for time 75 Double Unders 50 Air Squats 15 Power Snatches (52.5/35) 20 minute time cap
CONDITIONING For time 1 Round of "Kelly" 2 Rounds of "Helen" 1 Round of "Kelly" 1 Round of Kelly = 400m Run, 30 Box Jumps, 30 Wall balls 1 Round of Helen = 400m Run, 21 Kettlebell Swings, 12...
PART A Push Press 12 Minutes to build to a Heavy Single PART B As many rounds as possible in 15 minutes 21 Deadlifts (60/42.5) 15 Lateral bar hop burpees 9 Push Press (60/42.5)
Conditioning Teams of 3, For Time (30 Minute Cap): 90/60 Calorie Row OR Bike 60 Box Jump Overs (24/20) 60 Power Cleans (60/42.5) 60 Toes to Bar 60 Push Jerks (60/42.5) 60 Box Jump Overs (24/20) 90/60 Calorie Row OR...
PART A Front Squat 12 Minutes to build to a heavy set of 3 reps PART B As many reps as possible in 5 minutes of 21-15-9 Kettlebell Swing (24/16) Front Squat (42.5/30) Rest 5 Minutes As many reps...
PART A Sumo Deadlift 15 Minutes to build to a heavy set of three reps PART B Every 4 minutes for 4 rounds 15/10 Cal Row OR 12/8 Cal Bike 30m Walking Lunge 15 Deadlifts (85/60) Score is slowest...
PART A As many rounds as possible in 18 minutes 200m Run 12/8 Calorie Row OR Bike 12 Chest to Bar Pull-ups 10 Dumbbell Snatches (25/17.5) PART B Partner Med Ball Throws 3 sets of 10 reps (10 each...
PART A Every minute on the minute for 10 minutes 1 Cluster (Clean into thruster) Build weight across all 10 reps where possible PART B For time 21 Lateral Bar Hop Burpees 21 Power Cleans (60/42.5) 15 Lateral Bar...