We Heart Liz Anne
Max Effort Box Squats 3-3-3-1-1-1
Rest 5:00
For Time:
20 Double Unders
20 Box Jumps
20 Swings (55/35)
20 Suspended Push-ups (On blast straps or rings. No higher than 12″ from the deck)
20 DB Deck Power Snatch (10/side) (55/35)
20 Toes To Bar
20 Burpees
20 Wall Ball (20 / 14)
A Bunch Of Jerks
Max Effort Hang Power Clean 3-3-3-1-1-1
Rest 5:00
3 Rounds of Lynne. Total your reps
Body weight Bench Press Max reps followed immediately by
Body weight Pull-ups Max reps
Rest roughly 3:00 max between rounds
Max Effort Standing Press 5-5-5-3-3-3
Rest 5:00
3 Rounds for time:
Run 400M
Row 500M
Max Effort Box Squat 5-5-5-3-3-3
Rest 5:00
Max Effort Hang Power Clean 3-3-3-1-1-1
Rest 5:00
3 Rounds for Time:
30 Air Squats
20 Pull-ups
10 DBPP @2 x 40 lbs
Max Effort Floor Press 3-3-3-1-1-1
Rest 5:00
21-15-9 for Time:
Barbell Deadlift
DBPP
Suggested Loading: 225lb
DBPP 2 x 45 lbs.
Dan down 25 lbs in 9 weeks !
Max Effort Zercher Squat 3-3-3-1-1-1
Rest 5:00
AMRAP in 20:00
DB Deck Power Snatch 5 right / 5 left
KTE 10
Spiderman Push ups 10
Whiteboard Notation T-shirts
Max Effort Deck Snatch 3-3-3-1-1-1
Rest 5:00
AMRAP in 10:00
7 Dips
7 Pull-ups (Strict)
Max Effort Floor Press 5-5-5-3-3-3
Rest 5:00
5 Intervals of:
Clean & Jerk 5 reps (loading of 75% of body weight)
Sprint 200 M.
Rest Interval ~ Walk back to the barbell. Record your time for each interval.
Our Best Lifter !
Max Effort Zercher Squat 5-5-5-3-3-3
Rest 5:00
For Time:
Five Rounds for Time:
20 Burpees
250 M Row
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