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Holiday Week 12/29/14


Warm-up:
4 rds
1 min air dyne
15 Pass Through
10 O/H Squat

Strength:

7x Complex
1 Snatch Pull
2 Hang Power Snatch
3 O/H Squat
4 O/H Lunge (alternating)
Rest 2 min between sets.
-work to a peak, but don’t worry if you can’t go very heavy.

Conditioning:
With a running clock complete 4 minute AMRAP of each movement

Start at :
0:00- Power Clean (135/95)
4:00- TTB or V-ups
8:00-Row, for cals
12:00- Wall Balls (20/14)

Score is total reps for each movement!

December 28, 2014 | News | 0

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