Friday:
RESULTS ARE EARNED:
Workout 19.4
For total time: 3 rounds of: 10 snatches 95/65 12 bar-facing burpees Then, rest 3 minutes before continuing with:
3 rounds of: 10 bar muscle-ups 12 bar-facing burpees
Time cap: 12 minutes
Scaled Version:
For total time: 3 rounds of: 10 snatches 65/45 12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees
may step over bar on the burpees Time cap: 12 minutes
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute