30-20-10: Power Snatches
(75/55) (95/65) (115/85) Box Jump Overs (24/20)
Directly Into…
10-20-30: Power Clean and Jerks
(135/95) (115/85) (95/65) Lateral Barbell Burpees
Extra Credit: 4 Rounds of “Nate” 100 Double Unders 3 Rounds of “Nate” 100 Double Unders 2 Rounds of “Nate” 100 Double Unders 1 Round of “Nate”
1 Round of “Nate”: 2 Ring Muscle-ups 4 Kipping Handstand Push-ups 8 Kettlebell Swings (70/53)
“If people are doubting how far you can go, go so far that you can’t hear them anymore.” With A Partner Complete 300/250 Cals Rowing: Partner 1: 4 Burpees Over The Rower + Row Partner 2: Farmer's Carr
"Great moments come from great opportunity." Pre-Class: 2:00 Cardio 1:00 Wrist Stretches 1:00 Pass Throughs Warm Up: 3 Rounds 10 Glute Bridges 10 Cossack Squats 25 Hollow Rocks AMRAP 7 250m Row 10 Dum
"To succeed i life, you need three things: a wishbone, a backbone, and a funnybone." 10:00 Stretching & Skill Practice EMOM 20 1) 12/9 Cals Biking 2) 10 Bent Over Rows + 10 Push Ups 3) 12/9 Cals Skiin