8/10/14

Board #1 1. Front Squat 5-5-5 across 2. 20min AMRAP 10 Hollow Rocks 10 Burpees 10 Alt. DB Snatches 20 Cal Airdyne/Row Board #2 1. Jerks 15min A. 1 Heavy Push Jerk from Front Rack B. 1 Heavy Split Jerk…

1. Front Squat

5-5-5 across

2. 20min AMRAP

10 Hollow Rocks

10 Burpees

10 Alt. DB Snatches

20 Cal Airdyne/Row

1. Jerks 15min

A. 1 Heavy Push Jerk from Front Rack

B. 1 Heavy Split Jerk from Front Rack

2. Squat

3×3 Back Squat, across

3. EMOMx15

5 rounds of:

Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1

Min 2 – :45 second hollow hold

Min 3 – 5 unbroken Pull Ups. (strict if you can)