15-12-9 reps for time of:
95-lb. thrusters
Pull-ups
Rest 5 minutes
12-9-6 reps for time of:
95-lb. thrusters
Pull-ups
Rest 5 minutes
9-6-3 reps for time of:
95-lb. thrusters
Pull-ups
Post both total time and splits for each couplet
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Strength Back Squat 8×3 at 60% 1RM Focus on bar speed and take as little time between sets as possible. Then Nasty Girls 3 rounds for time of: 50 Air Squats 7 Muscle Ups* 10 Hang Power Cleans, 135/95 lbs *If necessary scale Muscle Ups to 7 Chest 2 Bar (or regular pullups) and 7…
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Touch and Go Squat Clean Thrusters, 60% 1RM* 10 Burpee (Bar Facing)s *Increase weight 5-20 pounds per set until you can no longer complete 3 reps and then decrease weight until you can. Then Complete as many rounds as possible in 12 mins of: 5…
Strength
Bench Press 8 x 3 @ 60%
Then
Diane
21 15 9
Deadlift 225/155
Handstand Pushups
Buyout
Practice Handstand Walks
Hollow Arch on Floor
Strength/Skill Alternating EMOM for 14:00- 3 Touch and go power cleans * *Begin at 60% of 1RM and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. 20 Split Jumps (each jump counts 1 rep) Seance…
Strength/Skill Alternating EMOM for 14:00 3 touch and go power cleans. Start at 60% and increase weight by 5-20 pounds per set. Remember its still a power clean as long as the crease of the hip doesn’t drop below the knee. So pretty please, move under the bar and don’t do back bend jumping jacks.…
Strength Back Squat 20 rep max. (warm up in any rep sequence you like and choose wisely. If you choose your weight perfectly you will be one rep shy of failure at 20 reps. However if you choose too heavy and only get 16 or 17 thats fine. On the other hand if you choose…
Strength
Press 4 x 8
Then
10 Thrusters, 135/95 lbs
3 Round Of Cindy
8 Thrusters, 135/95 lbs
3 Round Of Cindy
6 Thrusters, 135/95 lbs
3 Round Of Cindy
4 Thrusters, 135/95 lbs
3 Round Of Cindy
2 Thrusters, 135/95 lbs
3 Round Of Cindy
Strength/Skill
Squat 5 x 5 @ 75%
Then
3 rounds for time of:
7 Power Snatches, 155/105 lbs
14 Toes-to-bars
21 Box Jump Overs, 24/20 in
Buyout
3 x 12 Romanian Deadlifts
Strength/Skill Every Minute on the Minute for 10 Minutes: 3 Clean & Jerk Touch And Gos, 60% 1RM* *Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.…
