Friday 11.11.16

Today we remember all of our Veterans, Thank You for your service!

Essentials:
A.
12min EMOM
1.4.7.10. Hang Power Snatch x 1-3 reps empty Barbell
2.5.8.11. Russian Kettlebell Swing x 10-15 reps
3.6.9.12. Bar Support Hold x 30 sec

B.
Teams of 2-3 People
Team Three Wise Men

‘Jeremy’
6min AMRAP
Hang Power Snatch x 5 reps
Bar Facing Burpees x 10 reps

‘Ben’
6min AMRAP
Dumbbell Power Clean x 10 reps
Ring Pull x 20 reps

‘Beau’
6min AMRAP
Box Jump Over x 15 reps
Wall Ball x 30 reps

*No rest between AMRAPs

Fitness:
A.
12min EMOM
1.4.7.10. Full Snatch x 1-3 reps 3 sec pause @bottom
2.5.8.11. Russian Kettlebell Swing x 10-15 reps
3.6.9.12. Ring Support x 30 sec

B.
Teams of 2-3 People
Team Three Wise Men

‘Jeremy’
6min AMRAP
Hang Full Snatch x 5 reps 135/95
Bar Facing Burpees x 10 reps

‘Ben’
6min AMRAP
Power Clean x 10 reps 135/95
Pull Up x 20 reps

‘Beau’
6min AMRAP
Box Jump Over x 15 reps 24/20
Wall Ball x 30 reps 20/14

*No rest between AMRAPs

Performance:
A.
12min EMOM
1.4.7.10. Full Snatch x 1-3 reps 3 sec pause @bottom
2.5.8.11. Russian Kettlebell Swing x 10-15 reps
3.6.9.12. Ring Support x 30 sec

B.
Teams of 2-3 People
Team Three Wise Men

‘Jeremy’
6min AMRAP
Hang Full Snatch x 5 reps 185/125
Bar Facing Burpees x 10 reps

‘Ben’
6min AMRAP
Power Clean x 10 reps 185/125
Pull Up x 20 reps

‘Beau’
6min AMRAP
Box Jump Over x 15 reps 24/20
Wall Ball x 30 reps 20/14

*No rest between AMRAPs