FRI01FEB2019

a8e73963-ee5c-4ed3-a7f0-423bf0a65d84

WOD

Strength
Push Press: Build to heavy set of 4

Conditioning
Record Reps for Each AMRAP:
AMRAP in 2 min:
9 Thruster (95/65)
9 Pullup
AMRAP in 3 min:
12 Power Snatch (95/65)
12 OH Lunge (25/15 plate)
AMRAP in 2 min:
15 Clean & Jerk (95/65)
15 Air Squat

Extra

Strength
Split Jerk: 5 sets of 3, building, 3 sec pause in catch all reps

Skill
For Time:
40 Kipping HSPU
*Every 10 reps Sprint 100

ALLEN CORE FITNESS

Strength
Power Snatch: Technique work for 12 minutes

Conditioning
AMRAP in 7 minutes:
7 Power Snatch
5 Burpees over Bar
100m Run

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