Wednesday, August 12, 2015

WARM UP
5 min joint prep
3 min squat work  (1-2 variations in resting squat mainly)
brachiation for 3-5 min. 1-2 variations
Shinobi x 2 lengths

A. Front Squat plus jerk (from the rack) - every 2 minutes.
80, 80, 85, 85, 90, 90, 95, 95%

B. Every minute on the minute for 10 sets:
DB or KB FULL snatch x 8 25/45 lbs (alternating)
Burpees x 5

Rest 2 minutes.

C. AMRAP in 3 minutes:
    OHS x 10 65/95 lbs
    Double Unders x 20

Rest 3 minutes

D. Row as many meters as possible in 5 minutes.