Fitness
5 sets:
2 min on: 2 min off
15 sand bag squats
AMRAP row cals
Rest 5 minutes
5 sets:
2 min on: 2 min off
15 DB push press
AMRAP 5 shuttle runs + AMRAP DU
Performance
5 sets:
2 min on: 2 min off
10 back squats 135/85
AMRAP Calorie row
Rest 5 minutes
5 sets:
2 min on: 2 min off
10 Push press 95/65
AMRAP 10 DU + shuttle run
Sport
5 sets:
Pause Snatch doubles (below knee)
5 sets:
2 OHS @85%
5 sets:
5 Snatch grip push press @75%
For time:
100 DU
10 front rack walking lunges @135/85
10 thrusters @135/85
25 feet HS walk
100 DU
Compare to Dec 8 2013
