The One and ONLY Island Box!
The One and ONLY Island Box!
Strict Press
18 – 16 – 14 – 12 – 10 – 8 – 6
Work up in weight to heavy 6.
14′ AMRAP
25/20 cal Row or Ski
2 Rounds:
10 Power Cleans
10 Burpees Over Bar
10 Push Jerks
Back Squats
6 Sets x 5 Reps
1st Rep is :03 Pause at Bottom
*10 Walking Lunges after Each Set
14′ AMRAP
10-20-30-40…..
Alt DB Hang Snatch
Goblet Squats
30 Abmat Situps
Overhead Complex
1 Strict Press
2 Push Press
3 Push Jerk
*1 Power Clean at Each Weight
14′ AMRAP
30 DU / 75 Singles
10 Power Cleans (@complex #)
200m Run or 600m Bike
