Friday 11/4/2016

A.   Metcon

AMRAP 48 HSPU
8 Hang Snatch 95/65
---- REST 4:00 ----
AMRAP 4
8 HSPU
8 SDLHP 95/65
---- REST 4:00 ----
AMRAP 4
8 Hang Snatch 95/65
8 HSPU
8 SDLHP 95/65

B.   Skill Work

Deficit HSPU 

Work to max height.  

C.  Conditioning 

5 rounds

15/12 cal Assault Bike

1 round Axle Bar "DT" 135/95

12 Deadlifts  

9 Hang Cleans

6 S2OH

3 min REST

D.   Odd Object Conditioning

AMRAP 6

30 Double Unders

4 S. Ball shoulders 150/100

E.   Weakness Work

15 minutes  

F.   Accessory Work

4x10 Landmine Press

4x10 5lb/2.5lb Superman Arms  

4x10 Tempo Barbell Row