Sunday Fun Day!
3×3 @ 115% of 5RM, E4MOM
6 min AMRAP :
7 Lateral Over the Box Jumps @ 20”/20”
10 Russian Kettlebell Swings (2+/1.5+ pd)
Three 10 min rounds of:
Rope Climbs 4 for men/3 for women
ME Row for calories
*Scored by total calories. Write down calories each interval because rower will reset.
10 Rounds for time:
5 Thrusters @ 115/80 lb
-rest 1 min-
Compare times to June 12th!
15 min to find a 1RM Snatch
30 Snatches for time @ 135/95 lb
*(power or full snatch acceptable)
Deadlift 1×1 @ 100%
E2MOM 2 min (2 sets)
3 reps @ 70%
15 min to find a 2RM Pause Clean
*pause 3 sec in hang position.
*drop bar between reps
* Stick to the percentage and don’t get greedy. Next week we find a 1RM Deadlift and you can go hog wild.
1. I won’t tell you anything about it–except that anybody can do it.
2. It’s awesome.
3. Bring a change of clothes for when you’re done.