Monday 12/09/16
2-2-2-1-1-1 Split Jerk 5 x 15 Ring Rows Between Sets Then 5 Rounds – 10 Shoulder To Overheads @ 135/95lbs – 30
2-2-2-1-1-1 Split Jerk 5 x 15 Ring Rows Between Sets Then 5 Rounds – 10 Shoulder To Overheads @ 135/95lbs – 30
30 Squat Snatches On Cadence 1 Rep Every 30sec For 15 Minutes Then 20-15-10 – Hang Power Snatches @ 95/65lbs – Overhead Barbell
5 x 10 Stiff Legged Dead Lift 5 x 15 Toes To Bar Between Sets Then 21-15-9 (6 Minute Time Cap) –
8 Rounds – 1st Minute: 4 Strict Handstand Push Ups – 2nd Minute: 6 Strict Chin Ups Then 2 Rounds – 800m Run
10 Rep Max Power Clean 5 x 30sec Weighted Planks Between Sets Then 15 Minutes, In Partners 20-16-12-8-4 (total reps) – Power
10 Rep Max Back Squat 5 x 40m Farmer’s Walk Between Sets Then 3 Rounds (20 Minute Time Cap) – 40 Air
3 x 3 Squat Clean And Jerk Accrue 30 Muscle Ups Between Sets Then 15 Minute AMRAP In Teams Of 3, Rotate