3 Rounds 10 Squat Snatch 10 Kipping RMU (2 sets max) or Progressions Rest 2 mins between Snatch & Gymnastics on all heavy sets Then… “12 Bar Blues” 12 Rounds 5 US KB Swings 32/24 25 Double Unders -12 min CAP
5 Rounds 3 Squat Clean + Jerk Lifting every 2.5 mins Then… Partner workout Partition any way 100 Burpee Box Jump Overs 24”/20” 3km/2.4km Row -18 min CAP Partners should be working on different exercises simultaneously. Burpee box jumps: must make contact with the box on way over. Hip extension is not required.
5 Rounds 3 Rope climbs or Progressions 30-50 Shoulder Taps Then… “Thou shall not be named” 20 min AMRAP Run the Beaver (870m) Score = Total distance covered Note: If you won’t make the full lap in the time provided choose a smaller run as your last effort Extra note: Don’t cherry pick! Today is […]
COW 20.4 0-6 mins 1km Row Score = Time (On Gym Clock NOT Rower) Then… COW 20.5 6-16 mins 1RM Ground to Shoulder to Overhead Score = Heaviest Weight successfully lifted. Options: Power Clean & Jerk Squat Clean & Jerk Hang Power Clean & Jerk Hang Squat Clean & Jerk Jerk = Shoulder to Overhead.