Monday 10.31.16
FOUNDATIONS
3 min AMRAP:
3 power snatch + OHS
5 jumping/banded bar muscle ups
-rest 2 minutes-
3 min AMRAP:
5 power snatch
7 knee raises
-rest 2 minutes-
3 min AMRAP:
7 OHS
9 burpees over the bar
GPP
3 min AMRAP:
3 squat snatch (135/95#)
5 bar muscle ups
-rest 2 minutes-
3 min AMRAP:
5 power snatch (115/75#)
7 T2B
-rest 2 minutes-
3 min AMRAP:
7 OHS (95/65#)
9 burpees over the bar
COMPETITION EXTRA
20 minutes to build to a heavy complex of: clean high pull + power clean + squat clean + jerk
ENDURANCE
A. COS Strength
B. 2 rounds:
20 single arm DB walking lunges (50/30)
30 hip extensions
20 single arm DB walking lunges
30 situps