Mon. 11/24/14

Mon. 11/24/14

Thrusters 30-20-10-5
Rx (1st set empty bar 45/33 – add 20# per set – 1min rest between sets)

3-5 sets
2 Sn. Hi Pull
1 HPS 2″-4″
1 HPS 4″-6″
1 Snatch (Squat)
(Increase Wt. Based on strength of movements)
(Hold for a 2 count in the recv. positions)

Three – 3min. AMRAP’s :

3min AMRAP #1
30 DU – (sub: 90 Singles)
10 Power Snatch (75/58)

3min rest and wt. change

3min AMRAP #2
30 DU
10 PS (95/73)

3min. rest and wt. change

3min AMRAP #3
30 DU
10 PS (115/88)

Take 3-5min Clear wt. From floor
For Time
Perimeter Run + Patriot Bldg. Run ~ 1000m