Monday
12.17.18
Strength/Power
Back Squat
18 Minute Section: Perform 4x3 with 85% of your 1Rm, then a single AMRAP set with 75% of your 1Rm. If you did not test your 1Rm on the Total day, perform 4x3 with a heavy load but below maximal. Then, AMRAP with a weight you can perform around 10 reps with.
Conditioning
15 Minute AMRAP
20 Alternating DB Snatches
20 Wall-Ball Shots
20 Burpees
L3- 50/35, 20/14
L2- 35/25, 20/14
L1- A weight to perform snatches unbroken, wall-balls in shorter sets (10-10) with quick rest.