Tuesday, December 20, 2016

GHDSU, Clean, T2B, Snatch, Sit up, Thruster


Bar Work 

Deadlift - 20x1 @ 80% of 1 RM / Max Speed, Perfect Form, Reset each rep
__________________________________________________________________

Foundations 
AMRAP 15
100 Reverse Single-unders
80 Lunges
60 Sit ups
40 KBS 55/35 | 45/25#
20 Burpees


Conditioning 
3 RFT / 18 cap
Row 750m
30 Front Rack Lunges 95/65 | 75/55


Competition 
AMRAP 15
10 Bench Press
8 Front Squats
6 Power Cleans
4 Push Jerks
2 Thrusters
225/135 | 185/105


                                                                                         
*Kicker
Rest 1 minute
-then
Bike 10 calories for time


**Chaser
Rest 1 minute
-then
Max UB WBS


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