Thursday adventure!
“Nichole”
20:00 AMRAP
400m Run
Max Pullups
*If you can’t do strict pullups, you’re not doing kipped pullups. Be kind to your shoulders.
Double Down
Beginner:
Power Snatch + OHS to 2RM
Intermediate/Advanced:
Snatch 2RM (full Snatch silly)
“Isabel”
30 Snatches 135/95
Exit from the rear of the platform
Power Clean + 2 Push Press to Max
3 Rounds
10 Ground to Overhead @ 85% of today’s best complex
400m Run
You do even lift, bro.
20 Rep Back Squat
*Up from last week if you made it through 20, same as last week if you made it to 14 or further, but didn’t finish, drop weight from last week if you didn’t hit at least 14.
3 Rounds
2:00 Max Burpee Muscleups or Burpee Pullups
2:00 Max KB/DB Snatch (55/35)
2:00 Max OH Lunge (55/35; Alternate arms at the 1:00 mark. Yeah, it’ll let you know all kinds of things about your shoulder mobility.)
Don’t row like this.
3 Rounds (20:00 cap)
15 Pullups
15 Box Jumps (24/20; Step Down)
10 Power Snatch (135/95)
15 Wallballs (20/14)
200m Run
