24.July.2014

A.

20 TGU (build to heavy)

*10ea arm

B.

18min AMRAP:

-200m run

-7 ground to overhead (70% of 1rm power clean)

-9 barbell pushups

-11 sit ups

C.

3 sets:

45sec plank front

45sec plank left

45sec plank right

rest as needed b/w sets

Notes:

1. ground to overhead can be clean & jerk, clean and press, snatch or a combo of all.

2. barbell pushups are hands on the bar, touching chest to barbell every rep.