Movement activation
Teams of 3
Pace: 400m run/ 200 farmers carry
2 rounds
50 DB snatches
50 burpees over partner
50 wall balls through rig
50 cal bike
50 ring rows
50 devils press.
Macho Man Tech: 3 Power Cleans, 3 Front Squats, and 3 Jerks Then Five 3-minute AMRAPs in 29 minutes 60 Double-Unders 10 C2B Pull ups or 20 Jumping Lunges Max Rounds of Dumbbell Macho Man 50/30 Res
DU 5 min Practice
Gymnastics tech
AMRAP in 23 minutes
From 0:00-5:00, AMRAP of:
27 calorie Row/Bike/ DU
27 Burpees
27 Chest-to-Bar Pull-Ups
Rest 4 minutes
From 9:00-14:00, AMRAP of:
21 calorie Row/
DU 5 min Practice
Barbell Tech Power Snatch
For Time
9-7-5 reps of:
Power Snatches 60/40
Bar Facing Burpees
Rest 1 minute
10-8-6 reps of:
Power Snatches 50/35
Bar Facing Burpees
Rest 1 minute
11-9-