November 21, 2014

A. "Jack Style"
AMRAP in 20 Minutes
10 Push Press 115/85
10 Box Jumps
10 KB Swings 53/35

In Teams of 2
*While 1 partner completes a round the other must run 100 meters*

B. 3 Sets of:
8-10 Chin-ups (weighted)
10 Snatch Grip Press 85/55
10 Curls
+
Skill Work

C. Strength

·         Back Squat 8x3 @ 88%

·       DeadLift 5x3 @ 100% of BS