Tuesday- September 9, 2014

warm up

In 10 minutes
450m run
then…
"Cindy"

AMRAP 7

30 Double Unders 

9 Power Cleans

6 Toes to Bar
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Westside

Dynamic Effort Lower

-Box Squats

15" Box (Women 14")

Texas Squat Bar

50% + band

12 sets x 2 reps

-Free Squat
1 set x 5 reps

-Sumo Speed Pulls

6 sets x 1 rep

-Conventional Speed Pulls

3 sets x 1 rep

-Banded Dimmel Deadlifts

2 sets x 12 reps 

-GHRs

1 set x 5 reps 
1 set x 8 reps
1 set x 10 reps
2 set x 15 reps

-Reverse Hypers 

3 sets x 20 reps

Optional

-Heavy Band Conventional Pulls

-Good Morning Variation

-Farmers Walks

HYBRID

-Box Squats

15" Box (Women 12")

Texas Squat Bar

50% + chain

5 sets x 2 reps

-Sumo Speed Pulls
4 sets x 1 rep 

-Conventional Pulls
2 sets x 1 rep

1) Snatch From Blocks (just below knee) 
2 x 1 @ 85%

2) Clean From Blocks (just below knee)
 2 x 1 @ 85%