Every 2mincomplete a set of
Power Snatch
•15 reps @ 75/55
•12 reps @ 95/65
•9 reps @ 115/85
•6 reps @ 135/95
•3 reps @ 155/105
12min amrap
10 T2B
10 L single arm S2OH 50/35
10 oh walking lunges 50/35
10 T2B
10 R single arm S2OH 50/35
10 oh walking lunges 50/35
3rds
10/8 Cal AB
10 DB Z Press
10 Sit-Ups
10 Push-ups
10 Tuck Jumps
—
With Partner..
10,9,8,7,6,5,4,3,2,1
Devils Press
200m Run after each set
*Each partner must do all reps, but can break it up however(both athletes complete 55 reps)
**200m Run together
Finisher: 800m Farmer’s Walk with DB/KB
*choose challenging weight
*5 Burpees every time you drop
10 Rounds for time
10 cal bike or row
3 ring m.U/9 pull-ups
8min emom
Even 50 DUbz
Odd 16 KBS 24/16
5min Mobility on Box:
-ankle, hip, legs, thoracic
2rds- 20s:10s
Jump Rope
Squats
High Knees
Lunges
Butt Kickers
Bottom of Burpee
———
5rds: 4min:2min Rest
400m Run +
Max KBS
Max Box Jumps
Max KB G2O
Max KB Front Rack Lunges
Max Burpees over KB
Finisher: 100 Plank KB Pull Thrus
Every 2min complete a set of
Clean And Jerks
•15 reps @ 95/65
•12 reps @ 115/85
•9 reps @ 135/95
•6 reps @ 155/105
•3 reps @ 185/115
Every 2min for 20min
12 Burpees
15 wall balls 20/14
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
21min amrap
30 DB Snatches 50/35
15 Push Ups
30 Step Ups 24/20 (50/35)
15 T2B
200m run
500m Row
50 Pushups
50 Sit ups
50 Air Squats
400m row
40 Push ups
40 sit ups
40 Air Squats
300m row
30 Push ups
30 sit ups
30 Air Squats
200m row
20 Push ups
20 sit ups
20 Air Squats
100m row
10 Push ups
10 sit ups
10 Air Squats
Teams of 2
30min amrap
121 cal Row
75 wall balls (each) 20/14
23 Power Cleans 205/125
30 Synchronized Burpees
Every 10min for 30min
800m run
100 Lunges
30 KBG2OH
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