Warm Up
3 rounds for quality of:
12 GHD Back Extensions
Burpee Broad Jump, 50 ft
Choice Machine, 1 min
Weightlifting
I. 2 Rounds for Quality
9 Power Snatches
Rest 30 secs
7 Power Snatches
Rest 30 secs
5 Power Snatches
Rest 3 mins
RX
9 @ 115/75 lbs
7 @ 135/95 lbs
5 @ 155/105 lbs
Scaled
9 @ 75/55 lbs
7 @ 95/65 lbs
5 @ 115/75 lbs
II. Every 1:15 mins x 6 sets: Bench Press
2 x 8 reps @ 70%
2 x 4 reps @ 80%
2 x 2 reps @ 87%
III. EMOM 10
3 Front Squats @ 70 - 80 %
WOD
AMRAP in 3 mins/3 mins/2 min/2 mins of:
6 Devil Press
2 Rope Climbs / 6 Strict Pull Ups
6 Toes-to-bars
Rest 1 min between each AMRAP.
For each cycle restart the AMRAP.
RX 35 / 50 lbs
Scaled 20 / 35 lbs
Comentarios