Friday, June 29, 2018

2018-06-30 WOD

If you took a rest/recovery day on Thursday, make sure you get your "Zeitgeist" on tomorrow!



Hulk Cycle Week 13


COMPETITORS

Push Jerk % Work:
3 Rounds:
EMOM for 3 min
...1 Push Jerk (87.5%)
*Rest 2 minutes between rounds.
Record load.



"Zeitgeist"
Every 2 Minutes for 8 rounds:
...8 Bar Facing Burpees
...8 Thrusters (95/65#)
*Add 1 rep to each movement for each successful round. Record total reps of THRUSTERS (perfect score = 92 reps).



% Back Squat
...5x3 (85% of 2RM)
Record load.

Thursday, June 28, 2018

2018-06-29 WOD


Here's the final workout of the 2018 Granite Games Qualifiers! Good luck to everyone that is registered! For anyone not registered, have fun and get your sweat on!



Hulk Cycle Week 13

2018 Granite Games Qualifier WOD #6
For time:
...150 Double Unders
...75' Front Rack DB Walking Lunge (3x25', 2x 50/35# DBs)
...50 DB Thrusters
...75' Front Rack DB Walking Lunge
...150 Double Unders
Time cap of 20 minutes. Record time.



COMPETITORS

2018 Granite Games Qualifier WOD #6
For time:
...150 Double Unders
...75' Front Rack DB Walking Lunge (3x25', 2x 50/35# DBs)
...50 DB Thrusters
...75' Front Rack DB Walking Lunge
...150 Double Unders
Time cap of 20 minutes. Record time.



Bodybuilding, Lower Body Focus
7 Sets
Complex
...5 DB 1 Arm Hang Squat Clean Right
...5 DB 1 Arm Overhead Backwards to Forwards Lunge Right
...5 DB 1 Arm Hang Squat Clean Left
...5 DB 1 Arm Overhead Backwards to Forwards Lunge Left
*DB should not touch the ground until finishing both sides*
2 warm up sets + 5 working sets



Strongman
4 Attempts:
...25m Bear Crawl Sled Drag AHAP
*No more than 3:00 rest in between attempts
**Add weight each attempt



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Wednesday, June 27, 2018

2018-06-28 WOD

How awesome is this?! X-Force (a team of mutants very similar to the X-Men) had a character whose super power was that he could projectile vomit highly corrosive acid! HAHA! He's the "Pukie" of the Marvel Universe! The big question is, will Zeitgeist's "power" transfer to anybody during tomorrow's WOD?



Hulk Cycle Week 13

Push Jerk % Work:
3 Rounds:
EMOM for 3 min
...1 Push Jerk (85%)
*Rest 2 minutes between rounds.
Record load.



"Zeitgeist"
Every 2 minutes for 8 rounds:
...8 Bar Facing Burpees
...8 Thrusters (95/65#)
*Add 1 rep to each movement for each successful round. Record total reps of THRUSTERS (perfect score = 92 reps).



COMPETITORS

[RECOVERY DAY]
Aerobic Capacity
5 Rounds
...30s Assault Bike Sprint
...1:30 min recovery
Then,
...10min at moderate pace between recovery an sprint pace
Then,
3 rounds:
...1 min at pace between moderate and sprint
...1 min recovery pace



[RECOVERY DAY]
2RM Front Squat #2
...4x2 (90% of 2RM)
Record heaviest load.

Tuesday, June 26, 2018

2018-06-27 WOD

Hulk Cycle Week 13

In teams of 2, AMRAP in 20 minutes:
...150m Shuttle Run (2x25m, 2x50m)
...1 Rope Climb (15')
Wear a 20/14# weight vest. Record rounds/reps.



COMPETITORS

In teams of 2, AMRAP in 20 minutes:
...150m Shuttle Run (2x25m, 2x50m)
...1 Legless Rope Climb (15')
Wear a 20/14# weight vest. Record rounds/reps.



Power Clean
...3xEMOM3 (87.5%), rest 2-3 min between rounds
Record load.



EMOM for 9 minutes
...Min 1: 25 Wall Ball (30/20#)
...Min 2: 75 Double Unders
...Min 3: 15 Unbroken Pull Up
Record total reps. Perfect score = 345 reps.



Total Body Focus
4 Sets
...7 Banded KB 1 Legged RDL Right Side
...7 Banded KB 1 Legged RDL Left Side
...30s Flutter Kick

3 Sets
...10 1 Arm DB Push Press w/ Alternate Arm in Front Rack (Right)
...10 1 Arm DB Push Press w/ Alternate Arm in Front Rack (Left)

Monday, June 25, 2018

2018-06-26 WOD

Hulk Cycle Week 13

"Once, Twice, Three Times a Lady"
1 Round of Barbara:
...20 Pull Ups
...30 Push Ups
...40 Sit Ups
...50 Air Squats
2 Rounds of Helen:
...400m Run
...21 Kettlebell Swings (53/35#)
...12 Pull Ups
3 Rounds of Nancy:
...400m Run
...15 Overhead Squats (95/65#)
Time cap of 22 minutes. Record time.



COMPETITORS

"Once, Twice, Three Times a Lady"
1 Round of Barbara:
...20 Pull Ups
...30 Sit Ups
...40 Push Ups
...50 Air Squats
2 Rounds of Helen:
...400m Run
...21 Kettlebell Swings
...12 Pull Ups
3 Rounds of Nancy:
...400m Run
...15 Overhead Squats
Time cap of 22 minutes.



Power Snatch
...3xEMOM3 (87.5%), rest 2-3 min between rounds
Snatch Pull
...4x3 (100% of 1RM Snatch)
Record loads.



3 rounds, within 2 minutes to complete:
...25m Shoulder Sandbag Sprint (150/100#)
...25m Sprint
...25m Backward Sled Drag (135/95#)
...25m Sprint
...Max Distance Double Overhead Kettlebell Walk (53/35#)
Rest 2 minutes between rounds (10 minutes total).



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, June 24, 2018

2018-06-25 WOD

Tomorrow's WOD is named after the deadly and always wisecracking antihero Deadpool! First created by Rob Liefeld and Fabian Nicieza in 1991's The New Mutants #98, Wade Wilson started out as a supervillain who was so popular that he became a hero! He recently became a global sensation with his hit movies, bringing his fourth wall-breaking with him. One of the running jokes with Deadpool comics is that he's fully aware that he's a comic book character. He often breaks the fourth wall to comment on his own comic and the reader, referencing previous issues by issue number and his own narration in "little yellow boxes." In Deadpool Teamup #885, he even cut open his own page to yell something to himself earlier in the issue!



Hulk Cycle Week 13

"Deadpool" [Rx]
4 RFT:
...15/12 Calorie Bike
...5 Deadlifts (255/185#)
...Rest 3 minutes
...15/12 Calorie Row
...5 Deadlifts (255/185#)
...Rest 3 Minutes
Time cap of 33 minutes. Record time.



COMPETITORS

"Deadpool" [Comp]
4 RFT:
...20/16 Calorie Bike
...5 Deadlifts (315/225#)
...Rest 3 minutes
...20/16 Calorie Row
...5 Deadlifts (315/225#)
...Rest 3 Minutes
Time cap of 33 minutes. Record time.



Back Squat
...2RM
...4x4 (85%)
Record heaviest load.



"Tia Made Me Do It"
Using a 45/35# empty barbell, for the pump:
...100 Shoulder to Overhead
...80 Bent Over Row
...40 Hang Clean and Jerk
*25 pushups every time you break. Record bicep circumference.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Friday, June 22, 2018

2018-06-23 WOD

Hulk Cycle Week 12


COMPETITORS

"Bro and Row"
In Teams of 2:
...5000m Row
...150 Bench Press (135/95#)
Both partners can work at once. Switch as needed until all the reps are finished. Record time.



% Back Squats
...6x4 (85% of 3RM)
Record load.



Push Jerk
...3xEMOM3 (85%), rest 2-3 min between rounds
Record load.

Thursday, June 21, 2018

2018-06-22 WOD


Here's the Granite Games Qualifier WOD #4 for tomorrow!



Hulk Cycle Week 12

2018 Granite Games Qualifier WOD #4
3-6-9-12-9-6-3 reps for time:
...Hang Squat Clean (135/95#)
...Bar-facing Burpees
Time cap of 8 minutes. Record time.



Beach Body Bro-sesh
5 sets
...10 GHDSU
...10 GHDSU Twist (holding at parallel, twist in place)
...Rest 60-90s

3 sets
...7 DB Deadlift to Curl to Press (both arms)
...5 Pause Ring Push Up (3 sec pause at bottom)
...Rest 60-90s



COMPETITORS

2018 Granite Games Qualifier WOD #4
3-6-9-12-9-6-3 reps for time:
...Hang Squat Clean (135/95#)
...Bar-facing Burpees
Time cap of 8 minutes. Record time.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Wednesday, June 20, 2018

2018-06-21 WOD

Hulk Cycle Week 12

"Bro and Row"
In Teams of 2:
...5000m Row
...150 Bench Press (135/95#)
Both partners can work simultaneously. Switch as needed. Record time.



COMPETITORS

[RECOVERY DAY]
Aerobic Capacity
3 sets of 5 rounds:
...30s easy bike
...30s moderate
...30s hard
...30s easy
Rest 2 minutes between sets (34 min total). Use RPMs to gauge effort.



[RECOVERY DAY]
2RM Front Squat #1
...5x2 (90% of 2RM)
Record load.

Tuesday, June 19, 2018

2018-06-20 WOD

Hulk Cycle Week 12

Power Clean % Work
3 rounds:
EMOM for 3 minutes
...1 power clean (85%)
*Rest 2 minutes between rounds.



"Less & More"
AMRAP in 3 Min:
...12 Deadlifts (155/105#)
...12 T2B
Rest 3 Min
AMRAP in 3 Min:
...8 Front Squats (155/105#)
...8 C2B Pull Ups
Rest 3 Min
AMRAP in 3 Min:
...4 Push Jerks (155/105#)
...4 Bar Muscle Ups
Record total reps.



COMPETITORS

Power Clean % Work
3 Rounds:
EMOM for 3 min
...1 Power Clean (85%)
*Rest 2 minutes between rounds.



"Less & More"
AMRAP in 3 Min:
...12 T2B
...12 Deadlifts (185/125#)
Rest 3 Min
AMRAP in 3 Min:
...8 C2B
...8 Front Squats (185/125#)
Rest 3 Min
AMRAP in 3 Min:
...4 Bar Muscle Ups
...4 Push Jerks (185/125#)
Record total reps.



Bodybuilding, Total Body Focus
4 Sets
...20 Alternating DB Strict Press
...8 DB Turkish Sit Up Right
...8 DB Turkish Sit Up Left

3 Sets
...3 Dragon Flag
...10 Back Extension



Powerlifting
Barbell Row
...1x3 @75%
...1x3 @80%
...1x3 @85%
...4x3 @90%
(find 1RM using 35% of 1RM deadlift)

Monday, June 18, 2018

2018-06-19 WOD

Hulk Cycle Week 12

For time: [RX]
1 Round:
...800m Run
...30 Box Jumps (24/20")
2 Rounds:
...400m Run
...30 Kettlebell Swings (53/35#)
3 Rounds:
...200m Run
...50' Handstand Walk
Record time.



COMPETITORS

For time: [Comp]
1 Round:
...800m Run
...30 Box Jumps (24/20")
2 Rounds:
...400m Run
...15 Kettlebell Snatch/side(53/35#)*
3 Rounds:
...200m Run
...50' Handstand Walk
*Switch as needed but you must complete 15 reps per side.
Record time.



Power Snatch
... 3xEMOM3 (85%), rest 2-3 min between rounds
Snatch Pull
...4x3 (100% of 1RM Snatch)
Record load.



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag (belt around waist)
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, June 17, 2018

2018-06-18 WOD

Hulk Cycle Week 12

Back Squat
...3RM
...4x5 (85% of 3RM)
Record heaviest load.



AMRAP in 7 minutes:
...3-6-9-12-etc. Push Press (95/65#)
...1-2-3-4-etc. Ring Muscle Up
Record rounds/reps.



COMPETITORS

AMRAP in 7 minutes:
...3-6-9-12-etc. Push Press (115/75#)
...1-2-3-4-etc. Ring Muscle Up
Record rounds/reps.



Back Squat
...3RM
...4x5 (85% of 3RM)
Record heaviest load.



BodyBuilding
5 Sets
...5 DB Bench Press
...5 Strict Pull Up + ME Isometrict Hold
...Rest 60s

3 Sets
...10 Plank to Pike w/ Feet on Rower
...20 Calorie Row AHAP
...Rest 60s



Standing Strict Press
...1x3 @75%
...1x3 @80%
...1x3 @85%
...4x3 @90%
Record loads.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Thursday, June 14, 2018

2018-06-15 WOD


We've got a Granite Games qualifier workout for tomorrow! Check out the video!



Hulk Cycle Week 11

2018 Granite Games Qualifier #2
For Time:
...20-18-16-14-12-10-8-6-4-2 Wall Balls (20/14#)
...10-9-8-7-6-5-4-3-2-1 Toes to Bar
Time cap of 12 minutes. Record time.



BodyBuilding:
4 Sets
...10 Barbell Backwards Deficit Lunge Right (~50% BW)
...10 Barbell Backwards Deficit Lunge Left (~50% BW)
...Rest 1-2 min

-OR-

4 rounds
...100m Sled Push at 40-50% BW
...Accumulate 1 min of Wall Sit
...Rest 1-2 min


COMPETITORS

AMRAP in 3 minutes:
...12 T2B
...12 Deadlifts (185/125#)
Rest 3 minutes
AMRAP in 3 minutes:
...8 C2B
...8 Front Squats (185/125#)
Rest 3 minutes
AMRAP in 3 minutes:
...4 Bar Muscle Ups
...4 Push Jerks (185/125#)



Bodybuilding, Lower Body
4 Sets
...10 Barbell Backwards Deficit Lunge Right (~50% BW)
...10 Barbell Backwards Deficit Lunge Left (~50% BW)
...Rest 1-2 min

4 rounds
...100m Sled Push at 40-50% BW
...Accumulate 1 min of Wall Sit
...Rest 1-2 min



Strongman
4 Rounds:
...10 Box Step Overs Hugging Sandbag/DBall (100/70)
...50' Hand-Over-Hand Sled Drag (small sled -
...50' Sled Push (same sled as drag)
...Rest 1 min

Wednesday, June 13, 2018

2018-06-14 WOD

Hulk Cycle Week 11

Squat Snatch:
...3x1 up to 85%
*Lifters allowed but no belts.
Record load.



For Time:
...50 Snatches (75/55#)
...50 Alt. Pistols
*Lifters allowed.
Record time.



COMPETITORS

[RECOVERY DAY]
For time:
...1k Row
...Rest 2 min
Then, 2 Sets
...500m Row
...Rest 1 min
Then, 3 Sets
...300m Row
...Rest 1 min
Then, 4 Sets
...200m Row
...Rest 30s
Record total time.



[RECOVERY DAY]
Deload Front Squat
...3x2 (75% of 1RM)
Record load.

Tuesday, June 12, 2018

2018-06-13 WOD

Hulk Cycle Week 11

A classic CrossFit benchmark tomorrow! Fastest "Annie" time I've ever seen was Chris Spealler with 4:33! If anybody thinks they can beat that, make sure you get it on video and you'll be Instafamous!



"Annie"
50-40-30-20-10
...Double Unders
...Abmat Situps
Time cap of 10 minutes. Record time.



21-15-9 reps for time:
...Double Unders (x3)
...HSPU
Time cap of 10 minutes. Record time.



COMPETITORS

"Annie"
50-40-30-20-10
...Double Unders
...Abmat Situps
Time cap of 10 minutes. Record time.



21-15-9 reps for time:
...Double Unders (x3)
...HSPU
Time cap of 10 minutes. Record time



4 Rounds NOT For Time:
...10 DB Floor Press AHAP
...15 Straight Arm Banded Lat Pull-downs (3s pause)



Bodybuilding, Total Body Focus
3 Sets
...15 Sumo Stance Good Morning
...3 Ring Body Saw

3 Sets
...10 Ring Row w/ Feet on Box
...10 Snatch Grip Banded Deadlift @30%
...10 Snow Angel on Crossover Symmetry"

2018-06-12 WOD


Since Turkish Get Ups weren't enough yesterday, now we've got Sandbag Get Ups, aka Sandbag Swirls!



Hulk Cycle Week 11

"Candy"
...400m Run
...30 Slam Ball
...20 Burpees
...10 D-Ball Over Shoulder
*1 Sandbag Swirl/side (60/40#) after each movement. Scale weight of bag or, if necessary, substitute 6 stand up sit-ups.
Record time.

Sandbag Swirl: https://www.youtube.com/watch?v=Hrr20hKBbCM
Stand Up Sit Up: https://www.youtube.com/watch?v=panVpr1Dz68



COMPETITORS

"Candy"
...400m Run
...30 Slam Ball
...20 Burpees
...10 DBall Over Shoulder
*1 Sandbag Swirl/side (100/70#) after each movement. Scale weight of bag or, if necessary, substitue 6 stand up sit-ups.
Record time.



Deload Power Snatch
...3x1 (80-90% of 1RM PS)
Record load.



Strongman
Accumulate 3:00 of Front Rack Double KB Hold (53/35)
*15/12 Cal SkiErg everytime you break.



BodyBuilding
3 Rounds NOT For Time:
...7 Hip Extensions w/ empty barbell in back rack
...30s parallel hold (last rep only)
Rest as needed.

3 Sets
...7 DB Zottman Curl
...7 DB Palm Up Curl
...7 DB Hammer Curl
...ME DB Iso Hammer Hold @ 90 Degrees
...10 GHDSU
...20 GHDSU Twist

Sunday, June 10, 2018

2018-06-11 WOD

We've got Turkish Get Ups tomorrow! For inspiration, here's a picture of Jeff Martone, CrossFit's kettlebell subject matter expert, doing a TGU with a person! You might want to have a crash mat nearby just in case!


Hulk Cycle Week 11

5 Rounds for technique and load.
...3 Turkish Get Ups/side (increasing)
...3 Bottoms Up Kettlebell Press/side
Record heaviest load with GOOD technique.



5 rounds, each for time:
...10/8 Calorie Bike
...5 Squat Clean (155/105#)
...15 Kettlebell Swings (50/35#)
...Rest 60-90s
Time cap of 18 minutes. Record slowest round. RX-1 if you don't finish all 5 rounds.



COMPETITORS

5 Rounds for technique and load.
...3 Turkish Get Ups/side (increasing)
...3 Bottoms Up Kettlebell Press/side
Record heaviest load with GOOD technique.



5 rounds, each for time:
...10/8 Calorie Bike
...5 Squat Clean (185/125#)
...15 Kettlebell Swings (70/53#)
...Rest 60-90s
Time cap of 18 minutes. Record slowest round. RX-1 if you don't finish all 5 rounds.



Power Clean & Jerk
...3x1 (80-90% of 1RM PCJ)
Record load.



Deload Back Squat
...5x3 (75% of 5RM)
Record load.



BodyBuilding
3 Sets
...10 DB Alternating Incline Press
...10 BB Pendlay Row
...Rest 45s

Friday, June 08, 2018

2018-06-09 WOD

Hulk Cycle Week 10


COMPETITORS

% Back Squat
...5x5 at 90% of 5RM)
Record load.



Power Snatch
...EMOM8 (87.5% of 1RM PS)
Record load.



Snatch Push Press + Overhead Squat
...Heavy 2 + 1, then 2 drop sets at 90%.
Record load.



For time:
...50 Wall Balls (20/14#)
...50' Handstand Walk
...25 Snatches (135/95#)
...50' Handstand Walk
...50 Wall Balls (20/14#)
Record time.

Thursday, June 07, 2018

2018-06-08 WOD

Thrusters and pull ups, a classic combination... Well, to make it a more complete workout, let's add some double unders to hit your lungs a little harder!



Hulk Cycle Week 10

"Infinity Gauntlet"
AMRAP in 20 Minutes:
1-2-3-etc. rounds of:
...12 Thrusters (95/65#)
...12 C2B Pull Ups
...48 Double Unders
*Rest 1-2-3-etc. min between sets.



COMPETITORS

"Infinity Gauntlet"
AMRAP in 20 Minutes:
1-2-3-etc. rounds of:
...12 Thrusters (115/75#)
...12 C2B Pull Ups
...48 Double Unders
*Rest 1-2-3-etc. min between sets.



Strongman
E3MOM for 15:00
...2 x 25m Sled Push (Bodyweight)
...14 Alt. Kettlebell Z-Press AHAP



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat).
Try to increase load/reps slightly every time you do this.

Wednesday, June 06, 2018

2018-06-07 WOD

Hulk Cycle Week 10

For time:
...50 Wall Balls (20/14#)
...50' Handstand Walk
...25 Snatch (115/95#)
...50' Handstand Walk
...50 Wall Balls (20/14#)
Time cap of 15 minutes. Record time.



COMPETITORS

[RECOVERY DAY]
3 Rounds:
...20-10 Assault Bike Tabata (70/80/90% effort)*
...Total calories from current round (75% effort)
...Rest 2 min



[RECOVERY DAY]
3RM Front Squat #4
...5x3 (90% of 3RM)
Record load.

Tuesday, June 05, 2018

2018-06-06 WOD

Hulk Cycle Week 10

Power Clean
...EMOM8 (87.5% of 1RM PC)
Record load.



4 RFT:
...350m Row
...25 Abmat Sit Up
...15 Ring Dips
Time cap of 16 minutes.



COMPETITORS

Power Clean
...EMOM8 (87.5% of 1RM PC)
Record load.



For time:
5-4-3-2-1
...Deadlift (315/225#)
...Front Squat (275/185#)
...Bench Press (225/155#)
*Finish WOD with a 200m Sled Drag (185/125#).
Record time.



Clean Pull
...5x6 (90% of 1RM Clean +5-10#)
Record load.



4 RFT:
...350m Row
...25 GHD Sit Up
...15 Ring Dips (Muscle Up Height)
Time cap of 15 minutes. Record time.



Powerlifting
...5x5 Sumo Stance Good Morning @ ~25% 1 RM BS
Record load.

Monday, June 04, 2018

2018-06-05 WOD


Team WOD for tomorrow! And here's a little video of that D-ball technique for you in case you still need some pointers on it!



Hulk Cycle Week 10

In teams of 2, AMRAP in 24 minutes:
...3 D-Ball Over the Shoulder (100/70#)
...6 HSPU
...9 Box Jump Overs (24/20")
Partners must complete a full round before tagging out. Record rounds/reps.



COMPETITORS

In teams of 2, AMRAP in 24 minutes:
...3 D-Ball Over the Shoulder (150/100#)
...6 HSPU
...9 Box Jump Overs (30/24")
Partners must complete full round before tagging out. Record rounds/reps.



Push Jerk
...EMOM8 (87.5% of 1RM PJ)
Record load.



Strongman
...50' Single Arm OH BARBELL Walk - AHAP (50' walk per arm)
Ideally, we want you to do a single-arm snatch with the barbell from the ground. Start with an empty barbell to get a feel for it. In a perfect world, the bar should be directly over the body, just like having both hands on the bar, prohibit it from rotating. Record load.



For time:
...21-15-9 Calorie SkiErg
...1 Pegboard Ascent*
*Scale to 10 pegboard pull ups w/ pause at top. If that's too easy, practice removing one peg (alternating 10 reps) while at the top of a pull up.
Record time.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, June 03, 2018

2018-06-04 WOD

Another 5RM back squat for tomorrow! Remember, we're just shooting for 5-10 pounds heavier than last time! If you don't know your old score, this is your chance to look it up in WODTogether, so you know what to shoort for!



Hulk Cycle Week 10

5RM Back Squat #4
...5RM (no drop sets)
Record heaviest load.



5 RFT:
...10 Toes to Bar
...20 Alternating Dumbbell Snatch (50/35#)
...300m Run
Time cap of 15 minutes. Record time.



COMPETITORS

5RM Back Squat #4
...5RM (no drop sets)
Record heaviest load.



5 RFT:
...10 Toes to Bar
...20 Alternating Dumbbell Snatch (50/35#)
...400m Run
Time cap of 15 minutes. Record time.



4 Rounds AFAP:
...25 cal C2 Row
...15 Lateral Burpees over the Bar
...5 Power Clean (225/155#)
...Rest 3 min



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat).
Try to increase load/reps slightly every time you do this.