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MONDAY 11.06.17

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A.) Snatch

6×3 @72.5-77.5%

*Lift every 2 minutes

B.) 12 Minute AMRAP

5 dead lifts (225/155)
10 bar facing burpees
40 double unders

Extra.) Choose 1 of the following

Overhead squat bottom position hold
4 max effort holds (95/65)

*rest as needed between sets

or

10 rounds

every :90 sprint 15/9 calories on bike

SATURDAY 11.04.17

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Teams of 2

30 minute running clock

8 Min AMRAP:

-10 dead lifts (135/95)
-10 cal row

Partner 1 starts with dead lifts. Once deads are done, partner 1 holds the bar while Partner 2 proceeds to row 10 cal. Once row is completed, round is terminated and partner 2 starts with 10 deads lifts + static hold.

Rest 2 mins then

8 Minute AMRAP

8 front squats (135/95)
8 cal row

*bar is held in front rack while partner finishes row

Rest 2 mins then

8 minute amrap

6 shoulder to overhead (135/95)
6 cal row

Hold bar overhead while partner finishes row