3 Rounds For time: 20 kb alternating ground to overhead 53/35 20 push-ups Ground to overhead: can be clean & jerk or snatch. Kb comes from the ground to locked out overhead however. If you can’t do 6-10 reps unbroken or are uncomfortable with it, scale weight.

Amrap 15 21 calorie row 15 abmat sit-ups 9 hang snatch 95/65

For time: 30 clean & jerk 95/65 Short and fast. Clean reps keep it safe functional. Bar goes from the ground to the front rack position and then to locked out over head. Knees, hips, shoulders, elbows(locked beside your ears), bar all in a line. Straight up and down.

For total reps: Amrap 2m: 10 squat (body weight) 10 push-ups Rest 1m Amrap 2m 10 push-ups 10 trap bar deadlift 145/105 Rest 1m Amrap 2m 10 trap bar deadlift 50 jump rope/ 20 double unders Rest 1m Amrap 2m 50 jump rope/ 20 double unders 10 kb swings 53/35

10 Rounds for time: 5 clean & jerk 95/65 10 burpees 15 sit-ups

Amrap 12 10 Right arm Russian kb swing 35, little red 10 right arm push press 10 right arm snatch 10 left Russian swing 10 left press 10 left snatch Russian swings stop any chin level. Kb press: kb does NOT sit on the shoulder. Bell rests in the bend of your elbow. Fist tucked […]

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