Saturday 11.22.15

Essentials:
A.
4 Sets
Dumbbell Bench Press x 10 reps
On the 2:30min Marks

B.
With a Continuous Running Clock
7min AMRAP
Wall Balls
*On the top of Each min Stop and perform 3 Burpees
7min AMRAP
Incline Push Ups
*On the top of Each min Stop and perform 5 KettleBell Swings
7min AMRAP
Shoulder to Overhead
*On the top of Each min Stop and perform 20 Single Unders

Fitness:
A.
4 Sets
Dumbbell Bench Press x 10 reps
On the 2:30min Marks

B.
With a Continuous Running Clock
7min AMRAP
Thruster 75/55
*On the top of Each min Stop and perform 3 Burpee Box Jumps 20”
7min AMRAP
Push Ups
*On the top of Each min Stop and perform 3 Clean and Jerks 75/55
7min AMRAP
Power Snatch 75/55
*On the top of Each min Stop and perform 15 Double Unders

Performance:
A.
4 Sets
Weighted Pull Up x 3 reps
On the 2:30min Marks

B.
With a Continuous Running Clock
7min AMRAP
Thruster 95/65
*On the top of Each min Stop and perform 3 Burpee Box Jumps 20”
7min AMRAP
Deficit HSPU 6”/3”
*On the top of Each min Stop and perform 3 Clean and Jerks 95/65
7min AMRAP
Power Snatch 95/65
*On the top of Each min Stop and perform 30 Double Unders