Spend 15 Minutes working on Ground to Overhead (Snatch or Clean and Jerk)

then….

20.1

10 Rounds for Time

8 Ground to Overhead (95/65)

10 Bar Facing Burpees. Time Cap 15 Minutes

Spend 15 Minutes working on Ground to Overhead (Snatch or Clean and Jerk)

then….

20.1

Ground to Overhead (95/65)

10 Bar Facing Burpees.

Time Cap 15 Min.

Work on Ground To Overhead

then….

20.1

With a partner….

50 – 35 – 20

Calorie Row

Burpee Box Jump Over

DB Snatch

Wallballs

““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps
5 Power Clean and Jerks
1st 6 Rounds: empty barbell
2nd 6 Rounds: add weight
3rd 6 Rounds: add weight
4th 6 Rounds: add weight”

““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 75/55
2nd 6 Rounds: 95/65
3rd 6 Rounds: 115/85
4th 6 Rounds: 135/95”

““Walmart”
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105
“

“Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
75/55”

“Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
115/85
“

““Mermaid Man”
For Time:
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
AbMat Sit-ups
100′ Walking Lunge After Each Round (50/35)”

““Mermaid Man”
For Time:
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
AbMat Sit-ups
100′ Walking Lunge After Each Round (50/35)”

““Mermaid Man”
For Time:
500 – 400 – 300 – 200 – 100
Meter Row
50 – 40 – 30 – 20 – 10
AbMat Sit-ups
100′ Walking Lunge After Each Round (50/35)”

““El Niño”
For Time:
1 Mile Run
50 Dumbbell Snatches
400 Meter Run
30 Pull-ups or Ring Rows
20 Burpee Box Jumps “

““El Niño”
For Time:
1 Mile Run
50 Dumbbell Snatches
400 Meter Run
30 Pull-ups or Ring Rows
20 Burpee Box Jumps “

““El Niño”
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Weighted Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)”