For Time
Choose 1, 3RM hang squat clean or 3RMThruster Then not for time 75 Hip Extensions 50 GHD sit-ups 50 hip extensions 25 GHD sit-ups Then Row or Run 800 M for time
PAMC 2.0
We have been 2 weeks in the acclamation phase of the metabolic conditioning circuit and it’s time to start pushing it. I have added another set to the mix so I want you to
22
OHS. Set new 8RM Then “22” 22 min AMRAP 22 Walball (20/14) 22 power snatch (75/55) 22 box jumps (20/14) 22 push press (75/55) 22 calorie row
PAMC 2.0
PAMC 2.0 Day 4 Today is different from Tuesday as you will add weight to the bar. I would suggest 5# on each movement. If you started too heavy on Tuesday, readjust. If
Four rounds for time
4 rft400 meter run 25 ghd’s Strength deadlift 5×3 at 75%
Partner WOD
Partner WOD 42-30-18 Calorie row Wallballs 20/14 T2b Hang power cleans 115/75 rx 135/95 ct
PAMC 2.0
PAMC 2.0 (24 min workout) The Power Athlete Metabolic Circuit was developed by Todd Rice for the USC football team as away to produce a larger strength and conditioning base in his athletes. We
12 min AMRAP
Max effort snatch Max effort clean and jerk Then 15 min amrap 25 pull-ups 50 calorie row 100 ohs 45/35 50 box jumps 24/20 25 pull-ups