A. Coach’s warmup
B. 30 seconds of work + 30 seconds of rest, for max reps per round.
1. DB box step ups (50/35 to 24″/20″)
2. Alternating single arm DB hang clean and jerks
3. T2b
4. Row for calories
5 rounds with 1 minute rest between rounds. Score is lowest AND highest total reps per round.
Add highest and lowest together
A. Every 1:30 x 6 sets
Bench x4
B. For time:
Cash in: 25/20 cal bike
“Annie”
50-40-30-20-10
Double unders
Sit-ups
Cash out: 25/20 cal bike
A. Take 15 minutes to warm up your snatch (Part A not for score)
B. 12:00 time cap
At 0:00
Three rounds
6 pull-ups
6 squat snatches (95/65)
Three rounds
7 pull-ups
5 squat snatches (135/95)
At 8:00:
3 rounds
8 pull-ups
4 squat snatches (155/115)
RX+: C2B
Modifications will be given
Score is total reps. If you complete everything you can put your time under notes