November 10, 2014

A. 2 Rounds of:
AMRAP in 3 Minutes
10 T2B/K2E
10 Push-Ups
*Rest 45 seconds
AMRAP in 3 Minutes
15 Air Squats
15 KB Swings 53/35
*Rest 45 seconds
AMRAP in 3 Minutes
20 Sit-Ups
20 MT. Climbers (10 each)
*Rest 45 seconds

Score= Total Rounds (1 number)

B. "Bro Session"
3 Sets of:
8-10 Chin-Ups
10 KB SA Row
10 Snatch Grip Strict Press
15 Curls

C. Strength

·         Back Squat 3x10 @ 70%

·         Hang Snatch 2x3 @ 65%; 3x3@ 70%

·         Overhead Squat 2x3 @ 40%; 3x3 @ 45% (% of BS)