April 30, 2018

April 30, 2018

5 minute clock

4 line suicide

+

3 rounds of:

10 no push up burpee over dumbell

5/5 single arm dumbbell thrusters


Back Squat - 5 min wu + every 2 min x 5 perform 5 reps @ 65-75%


Shoulder Press - 3 min wu + every 90 secs perform 5 reps for 5 sets

notes :
- all sets @ 65-75% of 1rm.


12 minute AMRAP
10 burpees
8 kbs 70/53
6 push press @ 115/85

notes :
- rx+ - lateral burpee over bar, push press @ 135/95
- level 2 - 53/35 kb, 95/65 lb push press
- level 3 - no pushup burpee, 35/26 kb, 65/45 push press

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