January 25, 2016

January 25, 2016

dynamic :
5 minute clock :
a) pass thru x 10
b) situps x 10
c) empty barbell clean + jerk x 4
d) empty barbell power snatch x 4

 

9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

 

6-Minutes to Establish:
1-RM Clean and Jerk

 

Death by Wall Ball
- starting with 7 reps.

example :
minute one - 7 reps.
minute two - 8 reps.
minute three - 9 reps.
.....

 

notes:
- workout continues as long as reps are completed within minute.
- ensure form standards are met.
- measure for scoring is an amrap. score will be rounds (highest round completed) + reps (reps before time ran out).


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