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Conditioning “Power Outage”In a 5:00 windowBuy-In 100 DUAMRAP in time remaining12 P Cleans (115/85)+ 4 Burpee Box Overs (24/20)Rest 5:00In a 5:00 WindowBuy-In 100 DUAMRAP in time remaining8 P Cleans (135/95)+ 4 Burpee Box Overs (24/20)Rest 5:00In a 5:00 windowBuy-In 100 DUAMRAP in time remaining4 P Cleans (155/105)+ 4 Burpee Box Overs (24/20) Midline Conditioning (if time permits) Not For Time500m Row+ 35 GHDSU500m Row+ 25 GHDSU500m Row+ 15 GHDSU
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Strength Squat Complex3 F Squat+ 6 B SquatSets @ 50, 53, 56, 59, 62%Percentages based off 1 RM F Squat Conditioning “Flintstones” AMRAP 2050 Wall Balls (20/14)40 Alt DB Snatch (50/35)30/24 Cal Bike20 Toes to Bar
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Strength Snatch WavesWave 1- Singles @ 79, 82, 85%Wave 2- Singles @ 82, 85, 88%Wave 3- Singles @ 85, 88, 91%Sets 10-12 Singles @ 88% Conditioning “Knock on Wood” 3 RFT(Cap – 20:00)30 P Snatch (75/55)30 Box Jump Overs (24/20)30 C2B Pull-ups
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Conditioning “Time Out” 9 RFT15/12 Cal Row10 Wall Balls (20/14)5 Squat Cleans (135/95) ***rest 3:00 after rounds 3 and 6
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Conditioning “Diddley Squat” 3 RFT800m Run20 T2B10 Front Squat (185/135)
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