Monday 12.7.15

Warm-up: 2 sets

10 shuttles

10 air squats

5 inch worm walkouts

10 cal row

Front Squat:

4 x 3 @ 85%

1 x 10 @ 65%

EMOM: 20 minutes

A: Max Power Snatches in :30 seconds (Rx: 135/85)

B: Max Hand Release Push ups in :30 seconds

C: Max Toes 2 bar in :30 seconds

D: Max Shoulder to overhead in :30 seconds (Rx: 135/85)

E: Rest minute (total rest should be :90 seconds)

Post Workout: 3 sets

25 ab mat sit-ups

30 russian twists

15 back ext (or) supermans