Strength/Skill
ON A 20:00 RUNNING CLOCK…
Establish 1RM Snatch
Workout
FOR TIME
10,9,8,7…1
Hang Power Snatch (95/65)|(65/45)
*5 Strict Pull-ups then 50m Shuttle Run after full set
15:00 Hard Cap
*For the shuttle run, set-up a 10m course. Athletes will run 5 total lengths.
Workout
EMOM x 21 MINUTES
MIN 1 – 18/16 Cal Row
MIN 2 – 12/10 Cal Bike
MIN 3 – 10 V-Ups then Max Plank in Remaining Time
Finisher
2 SETS
20 Single Leg Hip Thrust (L)
20 Single Leg Hip Thrust (R)
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
Workout
TRIPLE AMRAP
AMRAP x 7 MINUTES
1,1,1…2,2,2…3,3,3…
DB Burpee (35/25)|(25/15)
DB Hang Power Clean
DB Front Squat
-Rest 2:00-
AMRAP x 5 MINUTES
1,1,1…2,2,2…3,3,3…
DB Burpee (35/25)|(25/15)
DB Hang Power Clean
DB Front Squat
-Rest 2:00-
AMRAP x 3 MINUTES
1,1,1…2,2,2…3,3,3…
DB Burpee (35/25)|(25/15)
DB Hang Power Clean
DB Front Squat
Gym Closed
8AM Bootcamp
9AM CrossFit
PARTNER WORKOUT
Teams of 2…
FOR TIME
1000m Row
60 Single KB Goblet Squat (70/53)|(53/35)
600m Farmers Carry (70/53)|(53/35)
60 Strict Chin-ups
600m Farmers Carry
60 Single KB Goblet Squat
1000m Row
*Partner 1 works while Partner 2 rests. Partners alternate every 250m on the row. Partners walk together during the farmer carries and may switch as needed.
35:00 Hard Cap. Get as far as possible.
