Tuesday 18.04.2017

Scaled) AMRAP 4:00

18 Power Snatch 75/45

18 Burpee Jumping Pullup

Max Calorie Row

-Rest 4:00-

AMRAP 4:00

15 Power Snatch 95/55

15 Burpee Jumping Pull up

Max Calorie Row

-Rest 4:00-

AMRAP 4:00

12 Power Snatch 115/65

12 Burpee Jumping Pull up

Rx) "Crowbar"

part 1: AMRAP 4:00

18 Power Snatches 95/65

18 Burpee Pull ups

Max Calorie Row

-Rest 4:00 -

part 2: AMRAP 4:00

15 Power Snatches 115/80

15 Burpee Pull ups

Max Calorie Row

-Rest 4:00 -

part 3: AMRAP 4:00

12 Power Snatch 135/95

12 Burpee Pull ups

Max Calorie Row

Comp) 1) Strict Gymnastics (quality over quantity)

A: 0:00 - 5:00 AMRAP

6 Banded Strict Ring Muscle ups

30 Double Unders

B: 5:00-10:00 AMRAP

10 Deficit Pushups (stack plates for hands & feet)

15 AbMat Situps

C: 10:00-15:00 AMRAP

7 Strict Pull ups (band as needed)

20 Hollow Rocks

2) "Crowbar"