Mixed Modal
15-10-5-5-10-15
Kb snatches @53/35
Toes to bar
Burpees
Mixed Modal
15-10-5-5-10-15
Kb snatches @53/35
Toes to bar
Burpees
Session 1
Clean and Jerks 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%, 1×3@80+%
Session 2
5 rounds not for time:
Run 400 meters
GHD x15
TGU x5
Clean and Jerk
1×3@60%
1×3@65%
1×3@70%
1×3@75%
1×3@80%
1×3@80+%
*only attempt the 80+% if you have ZERO misses
Mixed Modal
12 minute AMRAP
30 double unders
20 sit ups
10 goblet squats @53/35
2×4 minute AMRAPs with 2 minute rest between
Ascending ladder
2,4,6,8…
Shoulder to overhead @95/70
Goblet step ups @55/35 (1:1)
20 double unders
Weightlifting WEDNESDAY
Hang Snatch + Snatch
Every 2 for 16 minutes:
Rounds 1-4 @65%
Rounds 5-8 @75%
Deadlift
5@50%, 5@60%, 3@70%, 3@75%, 3@80%, 3@85%
Session 1 Strength
Back Squat: 1×3@60%, 1×3@70% 1×3@75%, 1×3@80%, 2×3@85%
Mixed Modal
3 rounds For time
21- cal row
15- no push-up Burpees over the bar
9- Thrusters @95/70
Open Workout 16.3
7 minute AMRAP
10 power snatches @75/55
3 bar muscle ups
Mixed Modal
5 rounds for time:
15 calorie row
10 alt.kb snatch @53/35
5 Burpee box jumps
Rest 1:1
Weightlifting WEDNESDAY
Power snatch + hang snatch @70-80% every :90 for 12 minutes
Back squat 5×3@70-80%