A)Jerk Heavy Single (3 sec Pause)
B1)Bulgarian Split Squats @31×1
4 x 6-8
B2)Seated DB Press (Floor)
4x 6-8
C)”Nicole”
20m AMRAP
Run 400m
Max Effort Pullups
Score is total pullups
over the 20 minutes
A)40 Hollow Rocks
40 Superman Pulses
B)Back Squat @ 32×1
Heavy 5
C) EMOTM 14
Clean + 3 Front Squat ODD
8 Pull Ups EVEN
A)Pistol Work (10mins)
B1)Snatch Press
5-5-5-5
B2)Pullups
5-5-5-5
C)2 rounds
1 Min Wall Ball
1 min KBS
2 Min Rest
1 Min Burpee
1 Min Gob Squats
2 Min Rest
A)Pendlay Rows
3×10
B) Front Rack Lunges
8-7-6-5
C) 15min @ 75%
Farmer Carry
200m Run
5 Strict Pullups
5 Burpees
A1) Ring Dip Holds 4x Max
A2)Bottoms Up Press
5-5-5-5
B) Front Squat @22×1
Heavy 2
C) 7 Rounds
7 Power Snatch
7 Dips
7 Wall Balls
A) 10 Min Pistol Work
B)Snatch Sots Press
5-5-5
C)OHS @ 23×1
3-3-3-3-3
D)4 Rounds
1min Box jump
1min KBS
2 Min Rest
Warm Up: Test Sots Snatch Press
A) Snatch Balance
3-3-3-3
B) Back Squat @22×1
Heavy 2
C) 4 rounds 30/30
Alternating Pistols
Burpees
KBS
Hollow Rocks
A) 10min HSPU work
B) Front Squat @32×1
3-3-3-3
C)15min @ 75%
200M Run
10 KBS
10 Goblet Squats
10 Jumping Jacks
A1) Plate (Wall)Walks x4
A2) Arch Holds (30 sec) x4
B) Power Snatch (3 Sec Pause)
Heavy set of 3
C) 4 rounds
10 Alt Pistols (5 each)
15 KBS
10 Pullups
A1) Ring holds 4x Max
A2) Bottoms Up KB Press
5-5-5-5
B) Back Squat
5×5 @ 75%
C) 5 rounds
8 Front Rack Lunges
10 Thrusters
10 Pullups