Saturday November 23rd, 2013

870 @ 9:30a.m.

Warm Up:
2 sets:
400m Run
15 OHS
15 Pushups

Warm Up Movements/Setup Equipment

Workout:
8 min AMRAP    
5 Power Snatch  95/65               
10 Burpees (No pushup/no jump) 

Rest 10 min                     

6 min AMRAP
5 Power Clean  95/65
5 Dips
5 Box Jumps 24/20

Rest 10 min
        
4 min AMRAP
8 Thruster 95/65   
8 Pullup

Coaching Points:
-Scale as necessary to make sure you are constantly moving. All reps should be TNG or unbroken. Seriously, no extended breaks, so that means nothing over 10 seconds with no reps completed, this will be extremely uncomfortable. You do have ample recovery time between AMRAPs to gain composure so go hard.
-Intensity should increase with each AMRAP. That means you should look faster on the 2nd than the 1st and fastest on the 3rd. But that doesn't mean dog it on the 1st one. :)
-Have fun!