12-8-15

STRENGTH – SNATCH BALANCE 12 min OTC 3 Pressing Snatch Balance 4 min 2 Heaving Snatch Balance 4 min 1 Snatch Balance 4 min loads should increase and barbell should be taken from the rack

CONDITIONING 3 min Wallballs (20#-10’/14#-9′) 2 min rest 8 min AMRAP 10 Russian Swing (70#/53#) 8 Push-up 6 Toe to Bar

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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