12.11.17

A. Olympic Lifting

Every other minute for 12 minutes 3 Position Power Snatch High Hang/Above Knee/From Ground *Complete without dropping bar -increase weight here as needed- *Record heaviest weight

B. Conditioning

10 minute AMRAP 10 cal row 10 Right Arm DB Push Press 35/25 10 Left Arm DB Push Press 35/25 10 K2E *Coaches Challenge 50/35 DB & T2B

C. Core Accessory

“Durante Core” 5 rounds 10 Hollow Rocks 10 V Ups 10 Tuck Ups 10 Seconds Hollow Hold -1 minute rest- *Challenge here is to not let heels and shoulders touch the ground for the duration of the sequence

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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