Friday 3.29.19

FRONT SQUAT 

Find a Heavy Single 

AMRAP 12

200m Sprint 
10 Alternating Dumbbell Snatches (50#/35#)
5 Bar Muscle Ups 

Above & Beyond

3 Sets 

5-8 Chin Ups (Supinated Grip)
10-20 GHD Sit Ups 
*Scale appropriately for athletes tolerance to the GHD. GHD to parallel or Abmat sit up is appropriate for newer athletes.

10 Rounds 

20 Seconds Max Calorie Bike 
40 Seconds Rest 
*Record total calories.

For Time 

50 Strict Hand Stand Push Ups
*Every time you break perform 1 legless rope climb.

5 X 3 

Clean Pull @ 90+% of 1 Rep Max Clean 
*Technique focus.
*Re-set each rep, but keep hands on bar.

Chelsea JungComment