1-10-20

Work to heavy 1 rep squat snatch

175

20min amrap

20 wallball 20#

20 hang power snatch 95

20 box jump 24"

20 front squat 95

20 cal row

R: 2+14 front squats

Wb ub

Snatch 10-10, 10-5-5, 5s

Bj ub

Fr squat as 10-10, 10-10, 14

30 min bike erg as:

2min at 85 rpm

2min at 75 rpm

Total meters: 13,380

Avg 2:15.2/1k

1-9-20

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups - 10kg
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)

Kb split - 16kg, 24kg, 24kg

Conditioning
"Airplane Mode"
2 Rounds:
2,000 Meter Erg Bike
1,000 Meter Row
50 Wallballs (30/20)

Time: 20:36 finished 2nd row and had to leave

Bike erg 3:48, 4:03

Row 3:34, 3:43

Wb 4:00