1 ROUND FOR QUALITY
10 PVC Pass Thrus
10 Slow Arm Haulers
8 Alt. Groiner w/ Thoracic Twist
8 Push-Up to Pike
5 Slow Air Squats + 5 Jumping Air Squats
Into…
AMRAP x 5-6 MINUTES (Time Permitting)
5 WB Thrusters
5 Burpees
10 PVC Overhead Squats
10 Slow Deadbugs
1 Power Snatch
+
2 Hang Squat Snatch**
*Start Light-Moderate and build to Moderate-Heavy.
**Option for Deep Power.
(Score is Weight)
4 SETS
21 Wall Balls (20/14)
15 Burpees Over Bar
9 Hang Squat Snatches*
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (95/65)
SET 2: (115/75)
SET 3: (135/95)
SET 4: (155/105)
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
KG BB1: (42.5/30)
KG BB2: (52.5/35)
KG BB3: (60/42.5)
KG BB4: (70/47.5)
4 SETS
15 Wall Balls (14/10)
12 Burpees
9 Hang Power Snatches*
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (75/55)
SET 2: (95/65)
SET 3: (115/75)
SET 4: (135/95)
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (52.5/35)
KG BB4: (60/42.5)
3 ROUNDS FOR TIME*
60 Wall Balls (Athlete Choice)
50 Burpees Over Bar
Hang Snatches (Athlete Choice)**
*P1 works while P2 Rests. Split work as needed.
**Option for Power or Squat.
R1 = 40 Reps @ Light
R2 = 30 Reps @ Light-Mod
R3 = 20 Reps @ Moderate.
(Score is Time)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Calf + Tib Raises
*Feet on ground.
(No Measure)