Friday, November 15, 2013

WARM UP
Role and SHublule
underhand scap retractions
contralateral Pre-Lifting holds (5 sec/side x 3 reps) 

A. AMRAP In 3 minutes.
     Snatch x 5 65/95 lbs
     Kipping HSPU x 5 


Rest 6 minutes.


B. AMRAP in 3 Minutes
     Jumping Barbell Split Squat 35/45  lbs x 5 alternating reps (1 rep equals both sides)
     Burpees x 5 

Rest 6 minutes.

C. AMRAP in 3 Minutes
    Kipping Chest to Bar Pull Ups x 5 
    KettleBell Swings (Russian) x 7  35/55 lbs