For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)
One round of””Cindy” = 5 pull-ups, 10 push-ups, and 15 air squatsMetcon
HOME WOD:
8 rounds for time
10 Pushups
15 V-Ups
20 Air Squat
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” 155/105 (M 115/80)
100/70 Calorie Assault Bike
5 Rounds of “DT” 155/105 (M 115/80)
100/70 Calorie Assault Bike
5 Rounds of “DT” 155/105 (M 115/80)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
-Then-
Body Armor
3 Giant Sets:
9 Single Legged Landmine or Dumbbell RDL (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs
Rest 2 Minutes Between Sets
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
…
Continue to Add (10) Reps Until Time
COOL DOWN
Up Dog (push-away hold): 1 Minute
Pigeon Pose: 1 Minute Each Side
Wrist Stretch: 1 Minute
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
-THEN-
MIDLINE:
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
Rest 2 Minutes Between Sets
Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
THEN
Spend 10 minutes on Triple Extension Drills (build weight)
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between Rounds
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row
5 Sets:
3-Position Power Clean
3 Push Jerks
AMRAP 7:
3 Clean and Jerks 135/95 (M 115/80)
3 Toes to Bar
6 Clean and Jerks 135/95 (M 115/80)
6 Toes to Bar
9 Clean and Jerks 135/95 (M 115/80)
9 Toes to Bar
…
Increase by 3 Reps Each Round
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch (50/35)
1 Minute Bike
1 Minute Rest