Warm Up
7 min AMRAP
- 1 min row
- 10 barbell power snatches @ 45/35
- 5 wallballs with 2 sec pause at bottom
- 4 rope clasps + pull
- 8 GHDSU
Conditioning Meets Strength
2 Rounds - Fight Gone Bad Style
- row (cal)
- wall-balls (reps)
- power snatches @ 85/60 (reps)
- GHDSU (reps)
- rest 1 min
*you must rest 1 min before advancing into the 1RM strict press*
- directly into -
5 min
- establish 1RM strict press (bar must be from floor)
- directly into -
10 min AMRAP
- 10 power snatches @ 85/60
- 10 medball cleans
- 10 medball sit-ups (on ab mat)
- 1 rope climb
Open Gym (time permitting)
- utilize this time for any movement or skill you would like to work on. NO STRENGTH WORK (e.g. 1 rep max back squat)
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