3/11/14

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Front Squat (5-5-5-3-3-3)
First set should start around 65% of max. Last set should be around 90%

 

Double-Unders (Max Unbroken)
5 minutes to find a max set

 

 Max Reps With Med Ball (20/14):
60 Seconds Overhead Lunges
60 Seconds Russian Twists
60 Seconds Push-Ups (no ball)
30 Seconds Overhead Lunges
30 Sconds Russian Twists
30 Seconds Push-Ups
No rest between movements.
Every Lunge = 1 rep
Russian Twists must touch both sides = 1 rep
Rest 3 minutes Before starting the AMRAPs
Metcon (AMRAP – Rounds and Reps)
AMRAP in 3 Minutes:
5 Dumbbell Snatches Right (45/30)
5 Dumbbell Snatches Left
5 Burpees
Rest 1 minute
Metcon (AMRAP – Rounds and Reps)
AMRAP in 3 minutes:
5 DB Push Press Right (45/30)
5 DB Push Press Left (45/30)
5 Box Jumps (24/20)

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