Part A: Bench Press Work up to a 6RM then back off 10% and perform 4x6 at that weight
Part B:
9min AMRAP
+3 Hang Power Snatches
+3 Overhead Squats
30 Double Unders
(3/3/30, 6/6/30, 9/9/30, etc…)
Part A: Bench Press Work up to a 6RM then back off 10% and perform 4x6 at that weight
Part B:
9min AMRAP
+3 Hang Power Snatches
+3 Overhead Squats
30 Double Unders
(3/3/30, 6/6/30, 9/9/30, etc…)
On the 10 minutes x 3
Round 1: complete the following
10 rounds of Cindy
Cindy = 5 pull ups, 10 push ups, 15 squats
Round 2 complete:
1000/750m row
50 empty bar thrusters
25 bar hop burpees
Round 3 complete:
Complete:
10 rounds of:
10 WBs
10 lunges
*Score is time to finish each piece
Once you finish the requirement rest until the start of the next interval