imageimage

Winded Wednesday!

Strength: (15:00) BS

Take 90% of your 1RM BS (optional: plus 20# or 10# or no additional weight) and use that number as your base weight to calculate the following:
70%x3
80%x3
90%x3+ (AMRAP) as many reps as possible.

Strength MOD:
3 rep heavy BS

Strength Alternative:
12:00 AMRAP!
100 Singles
10 BS #95/65 (DB FS #35/25)
50 Alt. Toe Taps
10 Double Knee Hugs

Met Con:
12:00 AMRAP!

E:
8 Full Snatches
#135/#95

8 Burpee / Box Jump Over’s “30/24

100 M Farmers Carry Run #75/55 DB’s

RX:
8 Burpee / Box Jump Over’s “24/20

8 Power Snatches #115/85

100 M Farmers Carry Run #45/35 DB’s

M/S:
100 M Farmers Carry #35/25 DB’s

8 Power Snatches #95/65 (12 Alt. DB Snatches #35/25)

8 Burpee / Box Jump Over’s (8 Burpee/Alt. Step Up & Overs) “24/20