Monday 11.19.2016


L1) 1 Round

10 Burpee Box Jump Overs

10 Shuttle Runs

10 Power Cleans

10 Wall Balls

10 Pull ups

Scaled) 2 Rounds

15 Burpee Box Jump Overs

15 Shuttle Runs

15 Power Cleans

15 Wall Balls

15 Pull ups/Ring Rows

2:00 Rest

Rx) "Probatio"

AMRAP 5

Burpee Box Jump Overs 24/20

- 5:00 Rest -

AMRAP 4

10m Shuttle Runs

- 4:00 Rest -

AMRAP 3

Power Cleans (your choice guys: 75/95/135/155, girls: 55/65/95/105)

- 3:00 Rest -

AMRAP 2

Wall Balls 20/14

- 2:00 Rest -

AMRAP 1

Max Unbroken Pull ups

CompTrain) *DELOAD Week, do not go heavier than programmed!

1) Snatch, 1x2 at 60%

1x2 at 65%

3x2 at 70%

2) Snatch Pull, 4x3 at 80%

3) Back Squat, 4x3 at 70%

4) "Probatio"


Archive