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)