1 Pausing Front Squat + 1 Front Squat
Build to a Heavy Complex
3 seconds in bottom
OPEN – Rx+
3 Rounds
10 Chest-to-Bar Pull-ups
10 Front Squats (165/110)
10 Burpees
PERFORMANCE – Rx
3 Rounds
10 Pull-ups
10 Front Squats (165/110)
10 Burpees
FITNESS – Scaled
3 Rounds
10 Pull-ups
10 Front Squats (135/95)
10 Burpees
EMOM5:
10 RKB Swings (+2 each minute)
AMRAP3:
2 Rounds
10 KB Squat + High Pull
10 SKT
10 KB/DB Push Press
10 Trav Ape Steps (5R/5L)
10 RKB Swings
60s Rest
into
1 Mile Run
Kipping Handstand Pushups
On the 2:00 x 5 Rounds
40% of Max Kipping Handstand Push-ups
50′ Front Rack Dumbbell Lunge
Athletes Build in Weight to a Heavy 50′ Distance.
Midline
4 Rounds, Every 2 Minutes:
15 GHD Sit-Ups
Time Remaining: Max MB Hold (20)
No Rest Between Rounds. 8 Minute Running Clock.
On the 2:00 x 5 Rounds
65% of Max Bench Press
OPEN & PERFORMANCE – Rx+
75/50 Calorie Bike
125 Double Unders
2K Row
125 Double Unders
75/50 Calorie Bike
FITNESS – Rx
75/50 Calorie Bike
200 Single Unders
2K Row
200 Single Unders
75/50 Calorie Bike
Run in Heats so there are enough bikes
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
FITNESS
(95/65)
Snatch Primer
8 Sets:
Power Snatch + Snatch Balance + High Hang Pause Snatch
50-53-56-59-62-65×3
On the Minute x 10
Snatch Deadlift + Floating Snatch (Pause in Start + Catch)
Stamina Builder
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs
Toes to Bar