Tuesday, November 25, 2014

A. AMRAP OHS in 2 min at 95/135 lbs

Note: Just like the AMRAP thrusters that we did last week,  I want you to go a little heavier than the typical go to of 65 lbs for women and 85 for men (You know who you are)! You must snatch the bar from the floor into either a power snatch or full snatch. More advanced, I want a snatch into your first rep. If you are unstable under the bar the above comments DO NOT apply to you.  Instead, do the following:


OHS 5 sets of 7 reps (work up in weight slowly).

B. Either kipping muscle up or toes to bar practice.


C. AMRAP calorie row in 45 sec.
     rest 15 sec
     AMRAP double kettlebell clean 20/35 lbs in 45 sec
     rest 15 sec
     AMRAP box jumps 20/24" in 45 sec
    Rest 15 sec.
     AMRAP wall walks in 45 sec
     rest 15 sec.
     3 sets