For time:
3 Rounds of:
20 Power snatch 75/55
10 BJ overs 24/20
3 Rounds of:
20 T2Bs
10 BBJO
3 Rounds of
50' of Front rack lunge 50/35
10 Steps overs with DB
Finish with 100' of HW
18 min CAP
For time:
3 Rounds of:
20 Power snatch 75/55
10 BJ overs 24/20
3 Rounds of:
20 T2Bs
10 BBJO
3 Rounds of
50' of Front rack lunge 50/35
10 Steps overs with DB
Finish with 100' of HW
18 min CAP
On the 3 mins x 16
1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups
2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks
3. 12 per side bulgarian split squats + 1 min of planking
4. 8 per side heavy DB row + 12 pistols per side