Strength 15-12-2017
Wide Stance Box Squat: 8 x 3 @65%, every 60s. – Use a box at parallel
Conditioning 15-12-2017
In 4:00 Window:
20 DB Power Cleans (50/30lbs)
20 DB Thrusters (50/30lbs)
Remaining time max rounds of: 5 DB Thrusters 5 Burpees
Rest 4:00
AMRAP 4:
5 DB Thrusters
5 Burpees
- Score = Combined reps/rounds of the thrusters in part 1 and part 2
Extra Credit 15-12-2017
4 Rounds of:
Double Kettlebell Front Step-ups x 6 each
KB Suitcase Deadlift x 6 each
Rest as needed between sets.
Open Gym
Make a note of your achievements in 'Open Gym'