June 24th, 2014 - Tuesday

Warm Up / Midline

1) 4 x 20” (seconds) – Thoracic Spine Barbell Stretch

2) 3 x 10 – Arch to Hollow + V-Up

*rest 60 seconds

Parkland

Olympic

Snatch Progressions with PVC

Conditioning

AMRAP in 8 minutes of:

5 Hang Snatch (45#/35#)

10 Burpees

20 Split Jumps

*score is total reps completed

SUBU | NORTH SHORE

Olympic

5 x 2 – Hang Snatch (just above knee) @ 75% of 1RM

*rest 90 seconds

Conditioning

BACON TEAMS 

In teams of 3:

For time:

7 Rope Climbs

4 Box Overs (24”/20”)

4 Incline Push-ups

6 Rope Climbs 

8 Box Overs (24”/20”)

8 Incline Push-ups

5 Rope Climbs

12 Box Overs (24”/20”)

12 Incline Push-ups

4 Rope Climbs

16 Box Overs (24”/20”)

16 Incline Push-ups

3 Rope Climbs

20 Box Overs (24”/20”)

20 Incline Push-ups

OR

AMRAP in 8 minutes of:

5 Hang Snatch (95#/65#)

10 Bar Facing Burpees

20 Split Jumps

*score is total reps completed