Wednesday, 6/22/16

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

12:00-24:00

1)Conditioning

AMRAP 12 Min

9 Burpees; 6 Burpees; 3 Burpees

6 Handstand Push-ups; 6 sec. Handstand hold+6 Push-ups; 6 Push-ups; 6 Kneeling Push-ups

3 Ring Muscle-ups; 3 Jumping Ring Muscle-ups; 3 Jumping/Banded Chest-to-bar Pull-ups; 3 Jumping/Banded Pull-ups

24:00-34:00

Spend at least 5 minutes stretching

Warm-up and set-up next workout

34:00-46:00

2) Conditioning

AMRAP 12 Min

9 Front Squats (155/105; 130/90; 105/70; 80/55)

6 Hang Power Cleans (155/105; 130/90; 105/70; 80/55)

3 Power Snatches (155/105; 130/90; 105/70; 80/55)

46:00-60:00

Cool Down

Clean up

Spend at least 9 minutes stretching