29.July.2014

A.

Power Snatch 4, 4, 4, 4

B.

8 x 30 sec. rounds: 40' shuttle sprint, AMRAP wall balls

rest 30 sec. between rounds

rest 3 min

8 x 30 sec. rounds: 4 lateral box jump overs, AMRAP burpees

rest 30 sec. between rounds

rest 3 min

8 x 30 sec. rounds: 40' shuttle sprint, AMRAP wall balls

rest 30 sec. between rounds

 

Notes:

1. do not TnG on PS

2. first set should start between 65% and 75% of 1RM.  Build per set

3. 80-90% sustainable effort on AMRAPs