12 11 17

P
A. 3 RNFT [15]:
20/15 Cal Row
2 easy sets RMU

B. AMRAP [16]:
30 DB Snatches (50/35)
30 BJ (24/20)
30 Cal Row
30 T2B

C. OTM [5]: 5 BS @ 74%

D*. Pause Snatch (below knee)
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%

 

F
A. 3 RNFT [15]:
20/15 Cal Row
1 Moderate Pullup set
1 moderate Flex Hold above bar

B. AMRAP [16]:
30 DB Snatches (50/35)
30/22 Cal Row
30 ABMSU

C. OTM [5]: 5 FS @ 74%

12 09 17

P

A. Running clock

0:00 – 10:00 – Bike 45/35 Cals, AMRAP w.r.t: 3-6-9-12 of C&J (135/95), T2B

10:00 – 13:00 – Rest

13:00 – 20:00 – Bike 25/18, AMRAP w.r.t: 3-6-9-12 of Snatch (115/80), HSPU

20:00 – 23:00 – Rest

23:00 – 27:00 – Bike 15/10, AMRAP w.r.t: Thrusters (95/65)

 

F

A. Running clock

0:00 – 10:00 – Row 45/35 Cals, AMRAP w.r.t: 3-6-9-12 of DB Hang Power Cleans (50/35), ABMSU

10:00 – 13:00 – Rest

13:00 – 20:00 – Row 25/18, AMRAP w.r.t: 3-6-9-12 of DL (135/95), Burpee

20:00 – 23:00 – Rest

23:00 – 27:00 – Row 15/10, AMRAP w.r.t: 2ADB Thrusters (35/25)