A. Bench Press- build to a heavy double for the day.
B. Every 2 minutes complete for 5 sets:
3 Wall Walks + 10 Ring Rows
C. 10 min AMRAP of:
10 HR Push-ups
10 Alternating DB Snatch (5 per arm)- 50/30
5 Ring Dips
A. Snatch Balance (no dip) + Snatch Balance- work up to a max once you fail with no dip, then continue increasing weight and perform 1 Snatch Balance.
B. 5 x 3 Back Squat @75% of 3RM
C. For Time:
12 Push Jerks- LI-155/105, LII-175/115
9 Push Jerks
6 Push Jerks
Posted on: July 21, 2014admin