10/14/15

10/14/15

1. Snatch
A. 3×2 Snatch, climbing – drop from the top

B. 2×2 OHS from a rack

2. Barbell Conditioning
In teams of 3, complete:
A. In 7 mins complete the following Strict Presses:

50 reps at 115/80
50 reps at 135/95
AMRAP at 165/110


rest 3 minutes

B. In 7 mins complete the following Back Squats:
50 reps at 185/135

50 reps at 225/155
AMRAP at 275/185


rest 3 minutes

C. In 7 mins complete the following Power Cleans:
50 reps at 155/105

50 reps at 205/145
AMRAP at 245/165

_____________________________________________________________

3. Midline Accessory Work (extra)
4 Giant sets of:

30 Calorie Row
20 GHDSU
10 Strict HSPU

A “Giant Set” means move from movement to movement with purpose. These ARE NOT for time, but don’t screw around between sets. Rest 2-3 minutes between rounds.