12/29/2014 Burpees/BAR WORK/Burpees!!!!

Posted on Dec 30, 2014 in GRIT by Comments Off on 12/29/2014 Burpees/BAR WORK/Burpees!!!!

Fitness

A. 20 seconds of MAX Burpees

B. 10 AMRAP of ascending reps

1 Deadlift

1 Push Press

1 Airsquat

10 Flutterkicks (1 ct each time)

Add 1 rep to each of the DL, PP, AS each round

C. 10 EMOM of Burpees

Every min on the min perform the number of Burpees you got in A

Competition

Morning Session

A. Power Snatch, build to a max
B. Push Press @ 11X1, build to a triple
C. Standing Box Jump Cluster, 1.1.1 x 6 sets, 2 min – make it tough reps
D. 10 Burpees to 6” OH every minute x 10 minutes
 
Evening Session
Run 100m @ 95% effort per min for 15 mins
+
3 unbroken strict hspu x 15 sets for time
+
500m Row @ 1:45-1:47/500m x 6 sets, 2 min

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