Getting Ready for Next Week

20
Jan

Getting Ready for Next Week

Regular class Challengers
6 Minutes 5 Minute AMRAP
4 Cleans (135/95) Cleans (team will pick the weight) –
3 Cleans (175/115) score is total weight lifted
2 Cleans (205/135)
In remaining time work as heavy as possible
Rest 1 Minute Rest 1 Minute
5 Minute AMRAP 5 Minute AMRAP
10 Calorie Row 10 Calorie Row
10 Pullups 10 Target Burpees
Advanced is Squat Snatches at the same weights and
Chest to Bar Pullups.
(3-min Rest) (3-min Rest)
10 Minute EMOM (partners alternate minutes) 10 Minute EMOM (partners alternate minutes)
Rx 6 bar facing burpees in remaining time max goblet squats
10 bar facing burpees in remaining time max overhead squats
Blue/Red KB
Intermediate
8 bar facing burpees in remaining time max overhead squats
L1 – 135/95
L2 – 105/75
(Rest 3) (Rest 3)
3 Rounds for time (8 Minute Time Cap) 3 Rounds for time (8 Minute Time Cap)
Rx 30 Shoulder to Overhead 75/55
20 Strict HSPU 40 Russian KB Swings 53/35
40 KB snatches 53/35 25 DU or 50 SU
100 DU
Intermediate
20 HSPU
30 KB snatches 53/35
75 DU

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