Friday 9.22.2017

Strength

15 min to find Heavy Push Press + Push Jerk

Conditioning

“The Way of the Dragon”

Partner Workout
10 min AMRAP

25/18 Calorie Bike
15 Shoulder to Overhead 95/65

*1 Partner Starts on the bike. Completes Cals and moves to the Barbell. Second Partner starts bike and moves to barbell when it’s available

Finisher

3 x 10 1 Arm DB Row

Competition

4 Rounds
10 Burpees
10 1 Arm DB S2OH 50/35

Tuesday 9.5.2017

Strength

500m Ski
2 min Rest
500m Row

Conditioning

“Trading Places”

40 Alternating DB Snatch 50/35
20 Toe 2 Bar
30 Alternating DB Snatch 50/35
15 Toe 2 Bar
20 Alternating DB Snatch 50/35
10 Toe 2 Bar
10Alternating DB Snatch 50/35
5 Toe 2 Bar

Finisher

50 Hollow Rolls

Competition

3 Rounds
5 Power Snatch 135/95
10 Ring Dips