2-12-15

PUSH-UP Set 1 – 8 Push-ups Set 2 – 12 Push-ups Set 3 – 10 Push-ups Set 4 – 8 Push-ups

STRENGTH – Snatch 12 Min EMOM – ALL reps from the high hang 1 Snatch Shrug, 1 Snatch High Pull, 1 Snatch (+1 Overhead Squat if you are not receiving the bar in the bottom of your squat) Increase load as needed.

CONDITIONS Death by Burpees Start at 5 reps Minuet 1 – 5 Burpees Minuet 2 – 6 Burpees Minuet 3 – 7 Burpees and so on until you are unable to complete the required number of burpees in 60 seconds

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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