MH2B

Weightlifting
Bench Press (5-5-5-5-5)
5×5 @ 80%+

5 Rounds:
60s Plank on Movers
15 Situps
15 V-Ups
60s Superman
15 Tuck sit-L sit Extensions

RED
AMRAP 15 Minutes:
10 Box Jump Overs 24/20″
8 Alternating Pistols
6 Deadlifts 225/155lbs

WHITE
AMRAP 15 Minutes:
10 Box Jump Overs 20/18″
8 Alternating Pistols to a box
6 Deadlifts 185/135lbs

BLUE
AMRAP 15 Minutes:
8 Box Jump Overs 18/12″
6 Goblet Squats
4 Deadlifts 155/115lbs

The foreseeable future!

Weightlifting
Sumo Deadlift (2-2-2-2-2)
As Heavy As Possible

Silent on those deadlifts means SILENT, we want to
get strong and we need to control the barbell
throughout the entire rep.

RED
Team of 2, split anyway, 50-40-30:
Burpee to 12″ Target
KB Swing 70/53lbs

WHITE
Team of 2, split anyway, 50-40-30:
Burpee to 12″ Target
KB Swing 53/44lbs

BLUE
Team of 2, split anyway, 50-40-30:
Burpee to 12″ Target
KB Swing 44/35lbs

Testy Tuesday!

Wear long Socks!

Weightlifting
EMOM for 12 Minutes:
1 Squat Clean and Split Jerk
80%+ 1RM clean and jerk

RED
EMOM for 12 Minutes:
30 Double Unders
30′ Handstand Walk
1 Rope Climbs or 5 Strict Pull ups

WHITE
EMOM for 12 Minutes:
20 Double Unders
4 Wall Walks or 20 Shoulder Taps
1 Rope Climb or 5 Strict Pull ups with Band

BLUE
EMOM for 12 Minutes:
60 Single Unders
20′ Bear Crawl
3 Seated Rope Climbs or 12 Ring Rows

Rotate through movements OTM.

Is 2 better than 1?

Weightlifting
Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

RED
AMRAP 10 Minutes Climb the Ladder:
5 Wallballs 20/14lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

WHITE
AMRAP 10 Minutes Climb the Ladder:
5 Wallballs 16/10lbs
5 Box Jump Overs 20/18″
10/10, 15/15, etc.

BLUE
AMRAP 10 Minutes Climb the Ladder:
5 Wallballs 10/5lbs
5 Box Jump Overs 18/12″
10/10, 15/15, etc.