Growth & Development

A. Strict Press Building to heavy single for the day 10:00

B. Strict press @ 60% of above and perform 2 AMRAP sets with 3:00 rest between

C. 3 Rounds for time

Row 250m

10 burpee over rower

25 ft front rack walking lunges DB

10 hand release push up

Row 250m

+ 3:00 rest between sets

 

Performance

A. Snatch pull + snatch

3 reps @ 70% x 2 sets :90 seconds rest between sets

3 reps @ 75% x 2 sets :90 seconds rest between sets

2 reps @ 80% x 1 set

2 reps @ 85% x 1 set

B. 4 rounds for time

5/3 bar muscle up ( 10 pull-ups)

10 deadlift 225/155

20 wall ball 20/14

40 double under

+:90 second rest between sets

Pin It on Pinterest