AM Session
Strength:
Cleans (4x2 @ 80% of 280):
- Warm Ups: 65x5, 115x4, 155x3, 205x2, 245x1
- Work Sets: 225x 2, 2, 2, 2
Shoulder Press:
- Warm Ups: 45x5, 95x4, 135x3, 170x2, 195x1
- Work Sets: 215x Fail, 195x3, 175x6
Conditioning:
With an 8:00 running clock perform:
- 4:00 of max reps of power snatch @ 115 lbs
- 4:00 of max reps of clean and jerk @ 165 lbs
Score: 37 PS's and 21 C&J's.
PM Session
AMRAP in 20:00:
- 100 Single Unders
- 10 Hanging Leg Raises
- 10 DB Crunches with 35 lbs per hand
- 10 Russian Twists with 35 lbs
Score: 7 rounds + 100 SU's
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