06/18/13

IMG_5812

Strength:

1) 7X1 Snatch + 3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 seconds

2) 4X5 Pendlay Row – heaviest possible, rest 60 sec. DEMO VIDEO

Notes: Watch the demo video for the Pendlay Row.  It’s there for a reason.  Have fun, but train hard and watch the clock.  We have a lot to fit into an hour!  🙂

Conditioning:

3 min AMRAP of:

5 C2B Pull-ups
5 Ring Dips

-then (no rest)-

6 min AMRAP of:

30 Double-Unders
12 Burpees

-then (no rest)-

3 min AMRAP of:

5 C2B Pull-ups
5 Ring Dips

Midline:
1a) 2 x 25 ABMAT Situps
1b) 2 x 25 ABMAT Back Extensions