21-15-09 ( R/L)

DB Power Snatch 45/35

300 meter Run

•             15 D.R Pushups

•             18 Wallballs 20/14

•             21 Kettle Bell Swings 53/35

2 Rounds for time of: 

•             15 Thrusters 95/65

•             18 Calorie Row

•             20 Deck Releasing Pushups

4 Rounds for time of:

•             4 Power Cleans 205/145

•             4 Front Squats

•             4 Shoulder to Overhead

4 Rounds for time:

15 Bench Press 135/85

15 Calories Rowing

60 Double-unders

6 Rounds of:

400m run

Take 2 minutes rest between efforts

-Its run around chasing them, or run and keep the ability to chase them. Both are essential.

DT

5 Rounds for time of:

12 Deadlift 155/105

9 Hang Power Clean 155/105

6 Push Jerks 155/105

3 Rounds for time:

10 Deadlifts 275/185

50 Double-unders

For Time

Jackie

1,000 Meter Row

50 Thrusters (45/35 lb bar)

30 Pull-Ups