8-2-16


Barbell

5X3 Clean Lift-Offs + 1 Clean + 1 Jerk – work to a heavy complex for the day, rest 2:00

*Clean Lift-Off DEMO VIDEO.
Conditioning

20:00 AMRAP of:

10 HSPU

40 Calorie Row
30 Situps 
20 Ring Dips
10 Shoulder to Overhead 115/75#
ADVANCED 

20:00 AMRAP of:

50′ HS Walk
40 Calorie Row
30 weighted Situps 25/10 
20 Ring Dips
10 Shoulder to Overhead 135/95#
*(hold plate on chest and move through full range of motion of sit-up. Torso must come all the way up.)

-Extra work-

10 min AIR DYNE  at 75% – 80% 

A1) 3 X 10 renegade rows (heavy as possible)

A2) 3 X 10 floor press (heavy as possible) 

B1) 3 X 1:00 plank hold – rest 90 sec. Before going to next set of renegade rows 
B2) 3 X Russian twists  (heavy as possible while doing them correctly.)

B3) 3 X 20 leg raises – rest 90 sec. Before going back  to next set of plank holds. 

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