Back Squat
On the 2:00 x 6 Sets:
4 Back Squats @ 70%
*5 Second Negative Each Rep
take 2-3 sets to build up to 70%
"Overhang"
AMRAP 20:
30/24 Calorie Row /Bike/ski erg option: 400 meter run
20 Box Jump Overs (24"/20")
10 Dumbbell Hang Snatch (R)
10 Dumbbell Hang Snatch (L)
Dumbbell: 50 / 35 lb
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio