MON19FEB2018

WOD

Strength
Snatch: 12 minutes of technique work, double up to 85%

Conditioning
AMRAP in 5 minutes:
12 Toes to Bar
9 DB Thrusters (50/35s)
60 Double Unders

Rest 2 min.

Repeat as 4 min AMRAP

Rest 2 min.

Repeat as 3 min AMRAP

Extra

3 sets – 8 H/A kips w/ towel b/n feet

7 min. EMOM:
2 kipping MU + 2 dips

Clean: work up to 90% and complete 3 sets of 1 Clean + 1 FS, rest 90 sec between sets

ALLEN CORE FITNESS TRAINING

Strength
3 sets
10 front squats
15 dumbell hamstring curls with a 3 second negative

Conditioning
3 rounds at a steady pace
20 Russian KB swings
1 min wall sit
50 calve raises
100 single unders
1 min rest

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