01
10
2021
Hang Squat Snatches – Weighted Pull-ups
1-2-3-4-5-6-7-8-9-10 Hang Squat Snatches (70/50 kg.) 10-9-8-7-6-5-4-3-2-1 Weighted Pull-ups (17.5/10 kg.)
30
09
2021
Wall Balls and Front Squats
8 Wall Balls (9/6 lb.) 8 Front Squats (35/25 kg.) AMRAP 20 min. Every 2 min. perform 20 Double-unders
29
09
2021
Power Snatches Box Jump-overs
Row 500 m or Bike 30/21 Cals. Then, perform: 10 Power Snatches (50/35 kg.) 10 Box Jump-overs (60/50 cm.) 3 Rounds Row 500 m or Bike 30/21 Cals.
28
09
2021
Back Squats
Back Squats 5-3-1-1-3-5
27
09
2021
Dallas 5
5 min. of: Burpees Then, 5 min. of: 7 Deadlifts (70/50 kg.) 7 Box Jumps (60/50 cm.) Then, 5 min. of: Turkish Get-ups (20/10 kg.) – Dumbbell Then, 5 min. of: 7 Power Snatches (35/20 kg.) 7 Push-ups Then, 5 min. of: Rowing (cal.) * Rest 1 min. between stations
24
09
2021
Hang Squat Cleans Air Bike Parallette Pass-throughs
3-6-9-12-15-18-21 Hang Squat Cleans (35/25 kg.) Air Bike/Row (cal.) Parallette Pass-throughs As far as possible in 15 min.