Thursday, 10-26-17
3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”
3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”
15 min EMOM- 1- 12 Dips 2- 12 Push Up 3- 4 TGU 25/10 15 min AMRAP 6 DB Clean & Jerk 40/25 9 Alt. DB Snatch 40/25 12 Reverse Lunges
Strength: 2 Hang Power Snatch + 1 Power Snatch x5 65-75% 1 RM Power Snatch 21-15-9 Front Squat 185/115 (from the ground) Weighted Sit Up 70/50
Strength: Sq. Clean 3 pos cleasn( floor, below knee, above knee) x 5 70-80% of 1 RM clean 25-20-15-10-5 Wall Ball 20/14 75-60-45-30-15 D/U * 100 m Farmers Carry53/35 After each rd. *
For time : 1000m Run 100 D/U 800m Run 80 Hollow Rocks 600m Run 60 DB Step Up & Overs 24/20, 35/20 400m Run 40 Push Up 200m Run 20 Man Makers 35/20