Monday 05.06.2017

Scaled) AMRAP 18:
18 Calorie Row
15 Box Jump Overs 20"
12 Hanging Knee Raises
9 DB Front Squats 20's/35's
Rx) "Front Nine"
AMRAP 18:
18 Calorie Row
15 Box Jump Overs 24/20
12 Toes to Bar
9 DB Front Squats 50's/35's
Comp) Primer: 5 Sets (building)
3 Muscle Snatch + 3 OHS + 3 Snatch Balance
1) On the Min x 9: Power Snatch + OHS + Squat Snatch
3 waves of 50%
55%
60%
2) Pausing Snatch Deadlift: 3 at 75%
3 at 80%
3 at 85%
3 at 90%
3) Back Squat: Establish a heavy set of 15 reps
4) Body Amor: 4 sets (not for time)
10 Good Mornings
10 Front Rack single DB Reverse Lunge (5 each)
10 Crossack Squats (5 each)
