18.Aug.2014

A.

Within 15 min. build to a heavy complex: 2 push jerk + 1 split jerk

B.

10 min AMRAP:

-200m run

-10 unbroken wall balls

-10 box jump overs

rest 4 min

10 min AMRAP:

-10 power snatches (65% of 1RM)

-10 goblet squats

-50 double unders

C.

3 sets:

-25 dying bugs

-45 sec plank hold left

-45 sec plank hold right

-45 sec plank hold front

Notes:

1. 80-90% sustainable efforts on AMRAPs

2. DO NOT speed out of the back end, keep it smooth and steady.  Find a pace and maintain and hold it.

chels