“Powder Keg”
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)
Snatch Technique:
On the 1:30 x 5 Sets:
Snatch High Pull
High Hang Pausing Squat Snatch
Low Hang Squat Snatch
Sets #1+2- 50%
Set #3 - 55%
Set #4 - 60%
Set #5 - 65%
Snatch Complex:
On the 2:00 x 5 Sets:
Power Snatch + Squat Snatch
Complete sets across here, at 80%
Pausing Snatch Pulls:
5 Sets of 2 @ 97%
Rest as needed between sets.
Back Squat:
All Sets completed "OT2:30"
6 @ 74% ... 4 @ 79% ... 2 @ 84%
6 @ 76% ... 4 @ 81% ... 2 @ 86%
6 @ 78% ... 4 @ 83% ... 2 @ 88%
Powder Keg Part #1:
In a 5:00 Window...
500 Meter Air Runner Buy-in, directly into:
1 Round: 4 Ring MU, 8 Pistols, 12 Box Jumps (24"/20")
Time Remaining: AMRAP Thrusters (135/95)
Rest 5:00
Powder Keg Part #2:
In a 5:00 Window...
350 Meter Air Runner Buy-in, directly into:
2 Rounds: 4 Ring MU, 8 Pistols, 12 Box Jumps (24"/20")
Time Remaining: AMRAP Thrusters (155/105)
Rest 5:00
Powder Keg Part #3:
In a 5:00 Window...
200 Meter Air Runner Buy-in, directly into:
3 Rounds: 4 Ring MU, 8 Pistols, 12 Box Jumps (24"/20")
Time Remaining: AMRAP Thrusters (185/135)
6 Rounds For Time:
15 Calorie Row
15 Burpees
15 KB Goblet Squats