Thursday – Upper Acc + AMRAP
A1. Pendlay Rows @ 40×0, 6 tough reps x 3-5 sets, 10 sec
A2. Ring Rows @ 40×0, 10-15 reps x 3-5 sets, 1 min – palms facing
A3. Hand Release Push-ups, 10-15 reps x 3-5 sets, 1 min
B. 5 rounds for time: * can go from rack or ground
10 Push Press @ 75/115lbs
10 Front Squats @ 75/115lbs
10 Burpees – no jump @ top
Thursday – Sn/Cj Tech or Gym + Tester
A. Power Snatch, 3 reps @ 75-80% x 4 sets, 1:30 min –
B. Clean, 3 reps @ 75-80% x 3 sets, 1:30 min
C. FrostFit Event 3 with a twist 2 min stations – 30 sec transition
Station 1: Rope Climbs
Station 2: Power Cleans @ 85/135lbs
Station 3: Burpee Box Jump Overs @ 24/30″
Station 4: Sled Rope Pull @ 55/85