Wednesday 03July13
Fitness
A. 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean x 5, Rest 90 secs
B. 10 Min AMRAP:
7 Jumping Pull Ups
7 Shoot Throughs (2-Count)
7 Push Ups
C. Accumulate 3 mins in FLR
Performance
A. 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch x 5, Rest 90 secs
B. 10 Min AMRAP:
1 DB Power Snatch R/L (50/30)
15 Squats
2 DB Power Snatch R/L (50/30)
15 Squats
3 DB Power Snatch R/L (50/30)
15 Squats
4 DB Power Snatch R/L (50/30)
15 Squats
5 DB Power Snatch R/L (50/30)
15 Squats
6 DB Power Snatch R/L (50/30)
15 Squats
7 DB Power Snatch R/L (50/30)
15 Squats
8 DB Power Snatch R/L (50/30)
15 Squats
9 DB Power Snatch R/L (50/30)
15 Squats
10 DB Power Snatch R/L (50/30)
15 Squats
….continue until time expires
C. Accumulate 4 mins in the FLR