Max Effort Deck Power Snatch 3-3-3-1-1-1
Rest 5:00
For time:
21-15-9
Barbell overhead squat (95 lbs / 65 lbs)
Pull-up
Suspended push up
M.E. Deck Powers Snatch 04232012
M.E. Floor Press 04202012
Max Effort Floor Press 3-3-3-1-1-1
Rest 5:00
3 Rounds for Time:
DB Clean Box Jumps 5
Toe to the Bar 10
Pull ups 15
Use a manageable load on the dumbbell clean. You are jumping to the box as you execute a clean move. Scale the box height to your current fitness level.
M.E. Overhead Squat 04182012
Max Effort Overhead Squat 3-3-3-1-1-1
Rest 5:00
How many rounds can you complete in 15:00?
5 Burpees
10 DB Hang Split Clean (Split 5/side) 55/35
15 Hand Release Push Ups
M.E. Hang Power Snatch 04162012
Max Effort Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
How many rounds can you complete in 15:00?
15 Dips
10 DB Swings (55 lbs/ 35 lbs)
5 Burpees
M.E. Floor Press 041312
Max Effort Floor Press 3-3-3-1-1-1
Rest 5:00
Post Interval Times for 5 Intervals of:
9 Barbell Thrusters
9 Pull ups
Rest 2:00 between rounds
M.E. Overhead Squat 041112
Max Effort Overhead Squat 3-3-3-1-1-1
Rest 5:00
1 Rounds for time
75 Double Unders
50 Hang Power Snatch @ 100 lbs / 50 lbs
25 Pull-ups (strict)
M.E. Hang Power Snatch 040912
Max Effort Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
For Time:
21-15-9
Front Squat @80kg/50kg
DB Swings 55lb/35lbs
M.E. Incline Press 04062012
Max Effort Incline Press 3-3-3-1-1-1
Rest 5:00
AMRAP in 10:00
Chest to bar Pull-up 5
Pistols 10 (5/side)
Ball Slammers 15 (20 lb / 15 lb)
M.E. Front Squat 04042012
Max Effort Front Squat 3-3-3-1-1-1
Rest 5:00
AMRAP in 15:00
10 Push ups
10 DB Get up (45% of body weight) 5 right / 5 left
M.E. Deck Clean 04022012
Max Effort Deck Clean 3-3-3-1-1-1
Rest 5:00
3 Rounds for time:
Snatch 10 reps (60kg / 35kg)
Run 400 m
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