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A) Skill work (practice): 15 minutes – pick one….OR 2:
A) Not For Time:
B) For Time:
200m SB Carry
A) (Not For Time:)
B) 3 Rounds For Time:
A) Deadlift: 5 x 5 @ 75% of 1-rep max Deadlift
(Do not post load…do not max out your lift…no 5 rep max’s)
B) 75 Burpee/pull-ups for time
A) Front Squat: Find 1 rep max in 20 Minutes.
(recommended rep count: 5-5-3-3-1-1-1-1-1-1)
B) 5 RFT:
A) Strength / Technique: Snatch Pulls 5 x 3 @ 90% of 1rm snatch
(approximately 1 minute rest between rounds)
B) AMRAP 12:
C) 200m Farmers Carry (53/35)
This can be done individually, or with a partner where you split up the reps, one partner moves at a time. You pick which way you want to tackle. Most people will chose partner Murph. Both partners run together.
WARM UP: 4 rounds (Not for time)
A) AMRAP 4
B) AMRAP 4
C) AMRAP 4
3 Minutes Rest between AMRAP’s. Score will be total reps & calories combined
Special thanks to the staff and volunteers at the SE Regionals!
A) EMOM for 8 Minutes, perform the following:
B) AMRAP 8:
A) Not for time:
(the above can be performed in any order. Do not post time or results)
B) 2 Rounds For Time:
(RX+ do C2B pullups)
A) Bent over barbell rows: 5×5.
(RX+ do 135 and C2B)
Congrats to the team for an outstanding performance this weekend. They finished 15th place out of the top 30 teams in the SE Region. Quite an accomplishment.