Monday 6/12/17

Warm-up:  Dynamic Warm-up,  Leg Swings,  8 Spiderman Lunges, Puppy Dog, PVC’s

Specific:   Burgener Warm-up

 Strength:  

5 x 5 Strict Pull-ups   Sc:  Bent Over KB Row (5 x 10)

5 x 5 Strict Ring Dips  Sc:  Box Dips (As hard as they can make them)

 Met-Con:   15’

AMRAP 3’

12/9 Cal Bike

12  Power Snatch 95/65

Rest 3’

AMRAP 3’

12/9 Cal Bike

12  Power Snatch 95/65

Rest 3’

AMRAP 3’

12/9 Cal Bike

12  Power Snatch 95/65

EXTRA:

3 Rounds, NOT for Time

30 GHD Sit-ups

15 Deadlifts  265/165#