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Chipper: Rows, Kettlebell Swings, Goblet Squats and 6 more

For time: Row, 400 m 20 Kettlebell Swings 20 Goblet Squats 15 Dumbbell Thrusters 15 Dumbbell Push Ups 10 Wall Balls 10 Burpees 5 Pull-ups Run, 400 m

Prep: couch stretch & quad smash

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Snatch : 2 @ 85%, 2 @ 85%, 1 @ 90%, 1 @ 90%, 1 @ 95%, 1 @ 95%

Snatch 1x2 at 85% 1RM Snatch 1x2 at 85% 1RM Snatch 1x1 at 90% 1RM Snatch 1x1 at 90% 1RM Snatch 1x1 at 95% 1RM Snatch 1x1 at 95% 1RM Rest as needed between sets.

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AMRAP 8 mins: Toes-to-bars, Handstand Push-ups and Snatches

Complete as many rounds as possible in 8 mins of: 9 Toes-to-bars 6 Handstand Push-ups 3 Snatches

Rest 1 min. before 2 min. of burpees

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AMReps 2 mins: Burpees

As many reps as possible in 2 mins of: Burpee

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Nothing assigned for September 24, 2014

Nothing assigned for September 24, 2014


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