Friday 11.13.15

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HEALTH

A. Work up to Heaviest/Hardest:

5 Front Squat

5 Ring Rows

+

45 Supported Leg Raises

 

B. 3 Sets of:

15 Banded Face Pulls

10 Barbell Glute Bridges

 

C. 21-15-9

American KB Swings

Thruster

+

Recovery Row/Airdyne 5 to 10 Minutes

FITNESS

A. 5 Sets of:

3 Front Squats (3 Second Pause in the Hole)

5 Ring Rows (3 Second Pause at the Top)

 

B. 12 Minute AMRAP: (RX Version)

3 Snatches or Power Snatches 135/105

6 C&J or Power Clean and Jerks 135/105

9 C2B Pull Ups

54 DU’s

 

B. 12 Minute AMRAP: (Scaled Version)

3 Snatches or Power Snatches 95/65

6 C&J or Power Clean and Jerks 95/65

9 Pull Ups

54 JRS

UA-12574818-1