Sunday the 1st (@1100)

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I.
AMRAP (5)
1 Power Clean (185/125 lbs)
1 Muscle-Up/3 H2B
2 Power Cleans
2 Muscle-Ups/6 C2B
3 Power Cleans
3 Muscle-Ups/9 H2B
and so on….
Rest exactly 3 minutes, and when the clock hits 08:00, perform the following…
II.
AMRAP (5)
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)
Rest exactly 3 minutes, and when the clock hits 16:00, perform the following…
III.
AMRAP (5)
2 Thrusters (115/75 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
Rest exactly 3 minutes, and when the clock hits 24:00, perform the following…
IV.
AMRAP (5):
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups

V. Extra Credit

4 Rounds

(a) 10 Meter Handstand Walk
(b) 100 Meter Sled Pull (heavy)
(c) 500m Row

***

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Filed under amrap, chipper, crossfit, metcon, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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