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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

 

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