Wednesday 10.19.16

FOUNDATIONS
A. 15 minutes to build to 1RM shoulder to overhead
B. 10 min AMRAP:
10 shoulder to overhead
10 burpees over the bar
5 strict pull ups

GPP
A. 15 minutes to build to 1RM split jerk
B. 10 min AMRAP:
10 push jerk (95/65#)
10 burpees over the bar
1 legless rope climb

COMPETITION EXTRA
Every minute on the minute for 12 minutes: speed deadlifts x 5 reps @70% of 1RM

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