20.2
20 min AMRAP
4 DB Thrusters 50/35
6 Toes to bar
24 Double under
10/17/19
Strength
12 min to find 3RM Hang Snatch
Conditioning
14 min AMRAP
400m Run
20 Burpees
10/16/2019
15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Cap: 15 minutes
10/15/2019
Strength
15 minutes to find 5RM Deadlift
Conditioning
42-30-18
Deadlifts 115/75
21-15-9
Shoulder to Overhead 115/75
Cap: 10
10/14/2019
Strength
15 minutes to find 2RM Front Squat
Conditioning
9 min AMRAP
15 Wall Ball 20/14
10 Toes to bar
30 Double Unders
10/11/2019
20.1
10 rounds for time
8 Ground to overhead 95/65
10 Bar facing burpees
Cap: 15 min
10/10/2019
Strength
1 Strict Press EMOM x 10, building
Conditioning
30/20 Cal bike,
into,
6 rounds
100m run
15 Air Squats
Cap: 14 min
10/9/2019
11.4
10 min AMRAP
60 Bar facing burpees
30 Overhead squats 120/90
10 Muscle ups
10/8/2019
Strength
1 Power Clean + 1 Squat Clean EMOM x 10, building
Conditioning
10 min AMRAP
5 Squat Clean 165/115
10 Toes to Bar
5 Strict HSPU
10/7/2019
Strength
15 min to find 1RM Snatch + Hang Snatch
Conditioning
21-15-9
DB Snatch 50/35
Burpee over the DB
Cap: 9
