Friday, 23 January 2015

WARM UP
Slow 8-minute AMRAP:
12 Wall Balls
4 Strict Handstand Push Ups

CONDITIONING #1
As many reps as possible in 12 minutes:
15 Snatches, 75/55#
15 Box Jumps, 24/20”
15 Snatches, 95/65#
15 Box Jumps, 24/20”
15 Snatches, 115/80#
15 Box Jumps, 24/20”
15 Snatches, 135/95#
15 Box Jumps, 24/20”
AMRAP Snatches, 155/105# in time remaining.

• Clean up, rest, set up, warm up, and mobility for exactly 15 minutes, then:

SKILL / CONDITIONING #2
24-21-18-15-12-9-6-3 Unbroken reps for time:  Wall Balls @ 30/20#
• In order to go unbroken on every set, you should rest as needed between sets to make sure you can go unbroken on the next set.  If you think you need to scale, reduce the reps over the 8 sets (ex. 16-14-12-10-8-6-4-2), as required.