A.
20 Minutes AMRAP
10 Single Arm Alternating DB Snatches 50/35#
10 C2B Pull-ups
30 Double Unders
10 Wall Ball Shots 20/14#
10 Box Jump Overs 24/20”
Give a solid effort to part A
B.
After Resting 5-10 Minute From Part A
Remember, Lifting Shouldn’t Always Come Before Conditioning
Build To 5 Rep Max
Front Squat
C.
Build To a Max 50′ Hand Over Hand Rope Pull
Accumulate 300′ Handstand Walk
400 Meter Sandbag Bear Hug Carry (Walk)
Choose Something Challenging
A. 8+20 Rx
B. 225 (working on T-Spine strength and control)
C. 135 (160 for 25
A. 6+34rx
B. 265
C. 400m bear hug carry with 100#
Bench press 3×5
Only had time for class today.
8+42