08 16 17

P

A. PJ: 5×5@70%

 

B. PP: 5×5@70%

 

C. FT [C14]: 15-10-5
KBS (70/53)
T2B

800m run (object optional: Slamball/Dball)

5-10-15
KBS (70/53)
T2B

 

F

A. PJ: 6xM3

 

B. PP: same

 

C. same

 

08 14 17

A. OTM [6]:
3 PC + 3 FS + 3 PJ (155/105)

 

B. AMRAP [3] @ 0:00

21/18 Cal Row
21/18 OTB Burpees
Max Thrusters (75/55)

 

AMRAP [3] @ 6:00
18/15 Calorie Row
18/15 OTB Burpees
Max Thrusters (95/65)

 

AMRAP [3] @ 12:00
15/12 Calorie Row
15/12 OTB Burpees
Max Thrusters (115/75)

 

AMRAP [3] @ 18:00
12/9 Calorie Row
12/9 OTB Burpees
Max Thrusters (135/95)

08 14 17

P

A. BS: 5×5@85%

 

B. 3 RFT [T12/C15]:

15 C&J (115/75)

60 DU

Run 400m before each round or Rest 1:30 (coach’s choice)

 

C*. Snatch

2@70%, 2@75%, 2@80%, 2@85%, 1@90%, 1@95%

 

D*. Snatch Pull

4×2@110%

F

A. BS: 5xH5

 

B. 3 RFT [T12/C15]:

Row 500m

21 KBS

7 Burpees