Saturday 121716


Pick 1 or 2

Strength Focus
Squat snatch 3×5 @70-80% – Drop and reset each rep

Strength Focus
AMRAP 7 minutes
Alternate 100ft dumbbell farmers carry with a parter – AHAP while staying unbroken the entire time

Strength/Gymnastics Focus
AMRAP 4 minutes x2
20 KB swings 70/53lbs
20 Push ups
Rest 3 minutes between AMRAPs

Cardio and Endurance Focus
5 Rounds
Sprint 300m
Rest 1 minute