20min AMRAP
40 Wallballs
10 Burpees
30 OH DB Lunge (55/35) (one dumbbell-Alternating Legs & Switch Arms as needed)
10 Burpees
20 T2B
10 Burpees
10 One Arm DB Clusters Each Arm
10 Burpees
Core Finisher
2 rounds for time
30 V-Ups
30 second plank hold
30 butterfly situps
30 second plank hold
8.6.16
Tag you lift (AMRAP – Reps)
Teams of Two:
P1 works for 30s then P2 works for 30s moving through the following movements:
#1: Snatch (115/75)Rx (75/50)Sc
#2: Clean & Jerk
#3: Clean
#4: S2O
#5: Front Squat
8.5.16
20min AMRAP
40 Wallballs
10 Burpees
30 OH DB Lunge (55/35) (one dumbbell-Alternating Legs & Switch Arms as needed)
10 Burpees
20 T2B
10 Burpees
10 One Arm DB Clusters Each Arm
10 Burpees
Core Finisher
2 rounds for time
30 V-Ups
30 second plank hold
30 butterfly situps
30 second plank hold
8.4.16
Strength
5 x 1 of the following Clean & Jerk Complex
1 Low Hang Squat Clean + 1 High Hang Squat Clean + 1 Jerk
(Low hang is just below the knee but off the ground. High hang is above the knee below the hip)
Elizabeth
21-15-9
Power Cleans (135/95)
Ring Dips