February 1, 2017
Conditioning:
20 minute AMRAP
3 Hang Power Cleans (185lb/125lb)
6 Strict Toes-to-Bar
9 Box Jumps (30″/24″)
18 GHD Sit ups
Skill/Accessory:
2 Rounds of:
100ft Waiters Walk (Right)
200ft Sprint (100 down/100 back)
100ft Waiters Walk (Left)
200ft Sprint
200ft Farmer Carry
GYM-DURANCE COMP CLASS – 5:30pm
Strength EMOM
Mins. 1-5: 2 Snatches @ 75%
Mins. 6-10: 2 Clean & Jerks @ 75%
*These are FULL SQUATS!
Rest 5:00
20-15-10 reps of:
Wall Balls @ 30lb/20lb
Bar Muscle ups
Hang Squat Snatch @ 95lb/65lb
Box Jump Overs @ 24″/20″
Kettlebell Swings @ 70lb/53lb
Rest 5:00
10 minute AMRAP
250m Ski Erg or .3 mi Bike
1 Round of “Cindy”