Week of 12.18.17

 

Mon  18th

Teams of 2(both can work at the same time but your partner has to be finished before switching)

5 Min AMRAP

5 Deadlifts 155/115

5 Box jumps 24/20

3 Min Break

15 Min to complete

4-3-3-3

Deadlifts

3-2-2-2

Snatch grip DL

2-1-1-1

Snatch grip high pull

1-1-1-1

3 Min Amrap

Wallballs 20/14

Tue 19th

30-20-30-20

Push ups

Squats 115/75

800 Mt run on the rds of 20

Wed 20th

3 Min AMRAP

Rope climbs

2 Min break

15 Min to complete

Bench Press

10-10-10

Snatch grip shoulder press

10-10-10

Bar bicep curls

10-10-10

3 Min Amrap

Ball-o-shoulder burpee over ball and back

Fri 22th

20 AMRAP

Run 400 meters

10 Pow- snatches, 95/65

10 OH walking lunges

10 Power cleans, 95 lb.

Then 10 Min bonus AMRAP of

400 Mt row

1 Sq Clean and Jerk- max weight 5 second hold at top

7 unbroken burpees-additional 3 if broken

1 Min break


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