Monday 09.11.2015


L1) AMRAP 20

25 Wall Balls

100 Skips

20 Box Jumps

20 Hanging Knee Raises

15 Pull-ups

15 Burpees

10 Power Cleans

10 Jerks

10 Power Snatches

L2) "Open Test"

AMRAP 20":

50 Wall Balls

50 Double Unders (150 skips)

40 Box Jumps 24/20

40 Toes-to-Bar (40 Hanging Knee Raises)

30 Pull-ups

30 Burpees

20 Power Cleans 95/65

20 Jerks 95/65

10 Power Snatch 95/65

10 Ring Dips

Comp) "Open Test"

AMRAP 20:

50 Wall Balls

50 Double Unders

40 Box Jumps

40 Toes-to-Bar

30 C2B Pull-ups

30 Burpees

20 Power Clean 145/100

20 Jerks 145/100

10 Power Snatch 145/100

10 Muscle-ups

B: Work up to a heavy set of 5 Back Squat


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