Monday November 28, 2016

Take 20 minutes and complete portion 1 or 2 of the strength training for the day (or complete both)

1a - Snatch 
60%/2, 65%/2; (70%/2)3

1b - Snatch Pull
(80%/3)4

2 - Back Squat
(70%/3)4

Conditioning
With a running clock
A.  AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00

B.  AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 4:00

C.  AMRAP 3 of Power Cleans, 155/105
Rest 3:00
 
D.  AMRAP 2 of Wallball Shots, 30/20
Rest 2:00
 
E.  AMRAP 1 of Max Unbroken Pull ups