10-29-15

STRENGTH – Snatch 10 min EMOM 1-Squat Clean 1 Rack Jerk Loading should be around 60-70% of your 1 RM

CONDITIONING 12 min AMRAP 3 Wallballs 5 Double Unders 6 wall balls 10 doubles 9 wall balls 15 doubles 12-20, 15-25, 18-30, 20-35, etc…

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike