Wednesday, 31 December 2014

WARM UP
Slow 10-minute AMRAP:
30 Double Unders
20 Thrusters, 45/35#
10 Hand Release Push Ups

STRENGTH (12 minutes)
Touch & Go Deadlift:  4x10 @ 50-60%
• Smooth and technically sound.  No rounded backs.

CONDITIONING
For total time:
2,000m Row (or 1 mile Run if rower is not available)
- Then,
4 rounds:
4 Cleans (full), 155/105#
6 Muscle Ups
- Then,
1 mile Run
Then,
4 rounds:
4 Snatch (full), 135/90#
6 Strict Handstand Push Ups
- Then,
2,000m Row (or 1 mile Run if rower is not available)
• 33-minute time limit.