Thursday- October 10, 2013

warm up

450m run

then...

8 toes to bar

3 burpees

6x

 AMRAP 7

1 Squat Clean (155, 105)

2 Unbroken Squat Cleans

3 Unbroken Squat Cleans

4 Unbroken Squat Cleans

5 Unbroken Squat Cleans

This constitutes one round, repeat this sequence as many times as possible in 7 minutes.   Unbroken means reps must be touch and go, no dropping.  You must release the bar between sets.

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch

 2X1 @ 80%

 1 @ 85%

 1 @ 90%

 Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x