033016 – Wednesday

Strength:

1. TRX Rows 4sx8r

** Rest 90 seconds between sets

 

2. Dead Hang 3s to failure

** Just when you think you can’t hold on any longer, count to 15. Rest as needed.

 

3. BB Hang Clean (80% of best weight) 3sx3r

 

4. BB Thrusters (80% of best weight) 3sx3r

 

Conditioning:

9 min AMRAP

  • Double KB Thrusters 1-2-3-4…
  • Double KB SDHP 2-4-6-8…
  • TRX Pike 3-6-9-12…

– 3 min rest –

6 min AMRAP

  • 10 Toes to Bar/Knees to Chest
  • 15 American Swings
  • 20 TRX Squat Jumps

– 2 min rest –

3 min AMRAP

Max effort Single Jump Rope

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