06
01 '17
AMRAP 25 With a Partner 20 KB step ups(53/35) 30 KBS 40 Dubs 50 Sit ups Lv1(44/26) Lv2(35/18)
05
01 '17
Skill: Dubs. 2min max dubs “3 Kings” AMRAP 3 3 burpee box jump overs 3 power cleans(155/115) Rest 1:00 AMRAP 3 3 Deadlifts 3 Bar facing burpees Rest 1:00 AMRAP 3 3 HSPU 3 Hang Cleans Lv1(125/85) HSPU w/ 2 mats Lv2(95/65) Handstand holds or push ups
04
01 '17
Clean high pulls: 4 sets of 4 building EMOM 5 1 power clean + 2 hang cleans @mod. heavy weight “Just Another EMOM” EMOM16 Row 15/12 cals 20 sit ups 15 ball slams 20 kick ups
04
01 '17
Skill: Kipping /butterfly pull ups “Bear Complex” This is NOT for time/ athlete picks their weight and try to ‘blend’ the movements together. 5 sets of 7unbroken complex 1clean + 1front squat +1press+1back squat+1press