Tuesday 12/13/16

1. Conditioning:

For time

20 Calorie Row

10 Burpee muscle ups 

20 Calorie Row

8 Burpee muscle ups 

20 Calorie Row

6 Burpee muscle ups 

20 Calorie Row

4 Burpee muscle ups 

20 Calorie Row

2 Burpee muscle ups 

13:04

Rowing 1210-1400 cal/hr pace (:53-:60/20 cals) 

Burpee muscle ups 4-5 rep/min pace 

2. Strength:

6 Rounds

Every 1:30

1 Full snatch + 1 Overhead squat + 1 Hang full snatch + 1 Overhead squat 

x2 Reps at 70% of 1RM 

120# (70%) x2 "Reps" x6 Rounds

3. Conditioning:

AMRAP 20 minutes 

Run 200 meters 

2 Power snatches, 95#

2 Strict handstand push-ups 

Run 200 meters 

4 Power snatches 

4 Strict handstand push-ups 

Run 200 meters 

6 Power snatches 

6 Strict handstand push-ups 

Run 200 meters 

8 Power snatches 

8 Strict handstand push-ups 

200m/10/10, 200m/12/12...And so on

Completed 16's + 200 Meter Run + 17 Power Snatches 

Running :40-:50/200 meters 

Power snatches unbroken x4, three sets x4, singles x1

Strict handstand push-ups unbroken 

4. Conditioning:

Every minute on the minute for 5 minutes 

60 Double unders

:33, :33, :33, :36, :32

Double unders all unbroken 

+ Cool down