Monday 26.11.2018

Fitness:
"Freedom Sauce"
part 1) AMRAP 3
21 Overhead Squats 55/35
21 Burpees
Max Calorie Row
Rest 3:00
part 2) AMRAP 3
18 Overhead Squats 65/45
18 Burpees
Max Calorie Row
Rest 3:00
part 3) AMRAP 3
15 Overhead Squats 75/55
15 Burpees
Max Calorie Row
Rest 3:00
part 4) AMRAP 3
12 Overhead Squats 95/65
12 Burpees
Max Calorie Row
Performance:
"Freedom Sauce"
1) AMRAP 3
21 Overhead Squats 75/55
21 Burpees Over Barbell
Max Calorie Row
Rest 3:00
2) AMRAP 3
18 Overhead Squats 95/65
18 Burpees Over Barbell
Max Calorie Row
Rest 3:00
3) AMRAP 3
15 Overhead Squats 115/80
15 Burpees Over Barbell
Max Calorie Row
Rest 3:00
4) AMRAP 3
12 Overhead Squats 135/95
12 Burpees Over Barbell
Max Calorie Row
Competition:
1) Stamina Squats:
OTM x 12:
Odd: 3 Front Squats
Even: 6 Back Squats
use 67% of 1RM Front Squat for both
2) Snatch Complex:
5 Sets (building)
1 Snatch Pull
1 Hang Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch
3) "Freedom Sauce"
1) (95/65)
2) (115/80)
3) (135/95)
4) (155/105)
