5 minutes stiff leg Rowing or Bike
3 Rounds
6 Suitcase DB Deadlifts (L/R)
6 1 Arm DB Front Squat (L/R)
6 1 Arm DB Shoulder Press (L/R)
6 1 Arm DB Thrusters (L/R)
50′ DB Overhead Walk (L/R)
Every 3 minutes complete one set of deadlifts.
Max reps in a minute for 3 Rounds, score is max reps:
Push Ups
Box jumps (24/20)
Sit Ups
Thrusters (75/55)
Rest
10 Minutes:
Run 200
(All movements with red or blue band)
8 Banded Front Squats
8 Banded Shoulder Presses
8 Banded Thrusters
8 Banded High Pulls
8 Good Mornings
Working up in weight, find a heavy for today E2MOM for 30 minutes
For time:
60 Dumbbell Hang Power Clean & Jerks (50/35)
30 One Arm Alternating Dumbbell Snatches
With a partner accumulate 60 DB hang power clean & jerks – only one partner is working at a time. Then immediately do 30 synchronized one arm alternating dumbbell snatches with your partner. Time logged is total time. Pick your load.
CAP 10 Minutes
3 Rounds:
Tabata – 20 seconds on – 10 seconds to move to the next movement.
Bottom half burpee
Mountain climbers
Jump Squats
Half moons
alternating foot taps on the ball.
Find a heavy for the day, then do 5 x 5 @ 75% of daily 1RM
3 rounds every 4 minutes:
15/12 Cal on Bike or Rower
9 Bar Facing Burpees
6 Squat Snatches (115/75)
Score is slowest round out of the three.
