5 minute AMRAP of: kettle bell hang power snatch Rules for this task: 1) Unlimited switches between hands are allowed and 2) Unbroken!!! You must complete this task w/out putting the KB down or none of your reps count for your grand total.
(2 minutes rest)
8 minutes AMRAP of: 2 x kettlebell combo hang clean and press/jerk 4 x burpees
(3 minutes rest)
6 minutes AMRAP of: Double kettle bell racked reverse lunges You may put KB’s down during this task and still count towards total.
CORE SUPPLEMENT: 3 x (10 x strict hanging leg/knee raises + 10 x supermans w/2 sec pause at top)
WOD A: For time 80-60-40-20 double unders, 5 x pull ups 10 x sit ups Complete the couplet following each set of double unders
(3 minute rest)
WOD B: 5 rounds for reps of, 2 minutes of burpee box jumps (Rest 1 minute) Men: 30 in. box Women: 24 in. box
WU: Burgener Drills w/PVC STRENGTH: Snatch + OH squat complex 12 x (1 x power snatch + 2 x overhead squats), increase weight after every 3 sets WOD: 10 minute EMOM for max burpees 1 x hang squat snatch + 1 x squat snatch, remaining time is burpees
STRENGTH: 5 x 5 deadlifts @ 70% of 1 RM – after each work set complete 4-6 strict pull ups AND 4-6 dips *If you can complete 4-6 strict pull ups w/out assistance, do weighted pull ups WOD: 5 rounds for time, 20 x single arm DB push press, alternating Single arm OH walking lunge x 10 steps 10 x hand release pushups Single arm OH walking lunge x 10 steps Time cap of 15 minutes