Thursday 11/10/18
40 Minute AMRAP – 40m Backward Sled Drag @ 90/55lbs – 20/16 Cals Ski Erg – 20 DB Snatches @ 22.5/15kg (Alt. Arms) – 30m
40 Minute AMRAP – 40m Backward Sled Drag @ 90/55lbs – 20/16 Cals Ski Erg – 20 DB Snatches @ 22.5/15kg (Alt. Arms) – 30m
3 Rep Max Push Jerk 5 x 10 Weighted Sit Ups And Shoulder Mobility Between Sets Then 5 Rounds – 12 Shoulder
3 x 5 Front Squat 5 x 12 Chest To Bar Chin Ups Between Sets Then 10-8-6-4-2 – Hang Squat Cleans @
3 x 5 Dead Lift 5 x 15 Push Ups Between Sets Then 15 Minute AMRAP – 20 KB Swings @ 24/16kg
Every Minute For 6 Rounds – 30m Sprint Then – 400m Run Rest 1 Minute – 800m Run Rest 2
8 Rounds – 1st Minute: 3 Power Snatches – 2nd Minute: 5 Box Jumps (High) Then For Time, In Partners 30-20-10 – Dead
30 Hang Squat Cleans On Cadence 1 Rep Every 30sec For 15 Minutes Then 10 Minute Partner AMRAP – 10 Front Squats (5
10-10-10 Stiff Legged Dead Lift 5 x 20 Hollow Rocks Between Sets Then 20 Minute AMRAP – 1000/900m Row 5 Rounds –
8 Rounds – 1st Minute: 6 Handstand Push Ups – 2nd Minute: 6 Chin Ups **Upscale Or Downscale As Needed Then 3