November 17, 2018

Snatch Pull + Snatch (1 set x EMOM x 10)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
50 Double Unders
10 Hang Power Snatches (95/65)

Metcon (AMRAP – Rounds and Reps)
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing
12 Kettlebell Swings (53/35)
12 Goblet Squats (53/35)
12 Push-Ups

Conditioning: For Time
2km Row
Every 500m – 5 x Deadlifts @ 2 x BW. Start with 5 Deadlifts. Scale weight to a hard fought 5 reps, if needed.
Conditioning: Max Yoke
Work up to a 25M unbroken Yoke Carry
Conditioning: For Time
Bruck (Time)
4 Rounds for time of:
400m Run
24 Back Squats, 185#
24 Jerks, 135#
In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004
Conditioning: 5 Rounds for weight
Farmers walk/Backwards drag
5 rounds
25M farmers walk/25M backwards drag
Use farmers handles/frame/KB/DB for farmers walk and sleds/200#tire for backwards drag. Score is total weight for each round.