AMRAP 5 minutes: 5x Hang Squat Snatch (95/65) 10x Bar Facing Burpees *****REST 2 MINS***** AMRAP 5 minutes: 10x Power Clean (95/65) 20x Pull ups *****REST 2 MINS***** AMRAP 5 minutes: 30x Medball Cleans (20/14) 20x Hollow Rock (40 sec hold)
The Grind 8 Rounds: 12x Power Snatch (75/55) 24x Wallballs (20/14) 400m Run/500m Row
AMRAP 20 minutes: 100x Air Squat 500m Run/750m Row 25x Hang Power Snatch (115/80)
18, 15, 12, 9, 6, 3 Thrusters (75/55) Power Snatch (same bar) Hollow Rocks
AMRAP 25 minutes: 500m Run or Row 50x Weighted Step Ups (45/25) 10x Squat Snatch (105/75)
Part 1: OTM 12 mins: 1x Power Snatch, 1x Hang Squat Snatch Part 2: 21-15-9 Power Snatch (95/65) 100x DU after each set (or 200 singles)
10,9,8…1 x Power Snatch (105/75) After Evens: 200m Run/300m Row After Odds: 200m Farmers Carry