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)


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