“THE RINGER” Every 20 seconds for 10 minutes – 1 Hang Below the Knee Snatch – 3 TOUGH, Highly Focused Banded Lat Press Down (gymnastic correlation) Rest/Reset 5 minutes 10 minute AMRAP Ladder 1 Clean 185/125 1 Wall Walk 2 Clean 2 Wall Walk 3 Clean 3 Wall Walk Read More
“CAR JACK“ 12 minute AMRAP (FOR QUALITY) W/ Partner – Alternate Movements 30s Bike @ 50-60% pace 5 PVC or Empty Bar Overhead Squats with a 1s pause at top/bottom 5 Ring Rows with a 1s pause at top/bottom Rest/Reset – 5 minute 12 minute AMRAP (Scored) – HIGH intensity w/ Partner – Alternating FULL Rounds...Read More
