1. Every 30sec for 10 minutes 1 Deadlift @ 70-80% 1. AMRAP x 12 minutes 10 Back Rack Walking Lunge (135/95) 10 Hang Power Cleans 20/15 Hand Release Push-ups
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1. Clean +2 Front Squats+Jerk Work up to heaviest weight 2. 2 Rounds For Time 50 Thrusters (75/55) 800m Run Cap – 16 minutes
1. In Partners 800m Farmers Carry *one partner is working at a time, everytime you hand the kettlebels off you must do 8 bentover rows with the KBs 2. AMRAP x 7 minutes 40 Burpees to a Target *in the remaing time Max T2B
1. Back Squats 20 Rep Max *if you got all 20 reps last week, increase by 5-10lbs 2. 5-4-3-2-1 Overhead Squats (185/125) *50 doubles unders in between each round
1. A variation of Regionals Nate workout Ten Rounds For Time 4 Strict Chest to Bar Pull ups 8 Handstand Push ups 12 KB Snatch (55/35) Tim Cap= 20min
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