Every 3 minutes for 15 minutes do
Then do AMRAP in 15 minutes of
Results: For the bench press die 115/135/155/185/195lb. For the AMRAP 5 rounds plus 9 reps.
EMOM for 10 minutes do:
Then for time do:
Results: For the metcon finished in 11:35.
Not for time do Back Squats with the following rep scheme.
Then every 2 minutes for 2 rounds do
Then do “Annie”, 50-40-30-20-10 of
Results: Added my back squat weights above. For the round of 10 used 175lbs/80kg. Finished Annie in 8:56.
A light day due to time constraints.
Take 20 minutes and work up to a 3 rep max of Power Snatches.
Then not for time do 3 rounds of:
Then not for time:
Results: For the Snatches did 65lbs, 75lbs, 80lbs, 95lbs, 115lbs/52kg. For the last round had to break between reps so not technically a 3 rep max.
Not for time do 6 sets of:
6 x Power Snatch + Overhead Squat
Then do AMRAP in 15 mintues of:
Results: For the first part did the first set with an empty bar, then went up to 65lbs/30kg for the rest or the sets. For the AMRAP did 7 rounds plus 12 reps.