Wednesday 03.11.15

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HEALTH

A. 10 min Power Clean Practice (sets of 2 to 4 reps)

 

B. 10 min EMOM: 3 power clean @ 80 to 100% of heaviest weight in A

(Drop between reps)

 

C. 10 Min Power Snatch Practice (sets of 2 to 4 reps)

 

D. 10 min AMRAP:

Half Gym Crawl (butt down!!)

40 Mountain climbers*

10 Ab Mat Sit Ups

*starts right after crawl without standing up

 

FITNESS

A. Every 90 Seconds for 5 Rounds:

5 Power Cleans + 5 Wall Balls + 30 DU’s (135/85 & 20/14)

 

B. Every 90 Seconds for 5 Rounds:

5 Front Squats/OH Squats + 5 Box Jumps + 30 DU’s (115/75 & 30/24)

 

C. Every 90 Seconds for 5 Rounds:

5 Power Snatches + 5 Pull Ups + 30 DU’s (95/65)

 

*3 Minutes Rest B/W Parts A, B, C

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