A.
Warm up
B.
12 Min. AMRAP
10 Lunges w/ db in front rack (R+L=1)
15 Sit ups w/ Plate 35/45
20 Deficit Push ups
C.
5 Rounds FT (16 Min. Cap)
8 Max Height Box Jumps 24/30” or more
8 Weighted Ring dips 25/35#
8 Weighted Pull ups 25/35#
D.
800 Meter Jog w/ light sand bag
Rx Program
4 x 3 Snatch Pulls
90% | 95% | 100% | 105%
Back Squat
10 x 40% w/Pause
10 x 50% w/Pause
3 x 80%
3 x 85%
3 x 90%
Superset: GHD Sit ups
w/15# plate
3 Rounds
6 x 40 Sec. Max effort row
20 sec. rest
200 single unders
