Warm Up: – AMRAC 8
6 S/A db shoulder press (3 eaach arm)
6 S/A db push jerk (3 each arm)
6 S/A db snatch (3 each arm)
12 jumping lunges (alt legs)
Strength: – E: 99 sec for 15 min (10 sets)
Snatch 1 rep
Build as you go
WOD: – AMRAC 6
9-7-5
KB swings @ “heavy”
Thrusters @ 135/95
Dips
REST 4 min then repeat
