Workout

OPEN 19.4

FOR TIME

3 ROUNDS

10 Power Snatch (95/65)|(65/45)

12 Bar Facing Burpee


-Rest 3:00-


3 ROUNDS

10 Bar Muscle-Up

12 Bar Facing Burpee

Time cap: 12 minutes 

Capacity Work 

FOR TIME

3 ROUNDS

10 DB Snatch 

12  Burpee


-Rest 3:00-


3 ROUNDS

10 Jumping Pull Ups

12 Burpee

 

FINISHER

SUNS OUT, GUNS OUT

3 SETS

20 Empty Barbell 1/2 Curl*

20 Empty Barbell Skull Crusher


*Taken from ½ curl to shoulder

 

Homework

 CONDITIONING

5 SETS @70%

500m Row

15 Burpees

10 KBS (70/53)

50 Double Unders


-Rest 2:00 b/t Sets-


STRENGTH

1. Back Squats

5x5 @65% (2111)


-Rest as needed b/t sets-


2. 3 SETS

20 DB Reverse Lunges (AHAP)*


*DBs Held at Sides


-Rest as needed b/t sets-

 

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