20191228

Weightlifting:

Power Snatch

10 Minute EMOM:

5 Bar Facing Burpees + 1 Power Snatch

1-3. 60% of 1 rm power snatch

4-5. 65%

6. 70%

7. 75%

8. 80%

9. 80+

10. 80+

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Clean and Jerk

1 Minute Amrap Clean and Jerk @135/95

1 Minute Rest

1 Minute Amrap Clean and Jerk @155/105

1 Minute Rest

1 Minute Amrap Clean and Jerk @185/125

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Romanian Deadlifts

4x8@30% of Back Squat 1rm

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Split Squats

4x8 each leg w/DBs

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Crossfit:

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s - WELTER - ing

0:00 - 4:00 - Max Distance

Farmers Carry with 2 KBs/DBs - 53/35 - 50/35

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4:01- 16:00 - Amrap

30 C2B Pullups

120 Double Unders  

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16:01 - 20:00 - Max Calorie

Assault Bike

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