Wednesday, 2/17

Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

 

Basic

Every minute, on the minute, for 21 minutes:

  • Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
  • Minute 2 – Supine Leg Curl with Med Ball x 8 reps
  • Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Complete as many reps as possible in 12 minutes of:

  • 1 Russian Kettlebell Swing
  • 1 Dumbbell Push Press
  • 2 Russian Kettlebell Swings
  • 2 Dumbbell Push Presses
  • 3 Russian Kettlebell Swings
  • 3 Dumbbell Push Presses
  • …and so on, ascending the ladder.

 

Performance

Every 2 minutes, for 20 minutes (10 sets):

  • Snatch x 1.1 (rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

 

For time:

  • 5 Power Snatches (155/105 lbs)
  • 10 Box Jump-Overs (24″/20″)
  • 10 Power Snatches (145/100 lbs)
  • 20 Box Jump-Overs (24″/20″)
  • 15 Power Snatches (135/95 lbs)
  • 30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

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