Monday 10.10.16
FOUNDATIONS/GPP
A. Death by power cleans (185/135#)
rest 5 minutes
B. Death by pull-ups
*minimum of 15 minutes of work
COMPETITION EXTRA
A. 20 min to build to 1RM complex: snatch + hang snatch + OHS
B. 3 sets of:
15-20 hip extensions
15-20 GHD sit-ups
ENDURANCE
Against a 4 min clock:
Row 500m
ME push ups
-rest 4 min-
4 min AMRAP:
10 burpees
10 DB thrusters (35/25#)
-rest 4 min-
Against a 4 min clock:
Row 500m
ME pull ups
-rest 4 min-
4 min AMRAP:
30 double unders
15 DB push press (35/25#)