12212013

12212013

PROGRAM A)

1) Work up to a heavy DL then 7x2 @ working weight

2) 12 Min AMRAP of

10 HR Push ups

15 Box jumps (24/20)

20 Lunges

PROGRAM B)

Strength

work up to a heavy working weight of Power clean+push press 2+2 then complete

5Rnds at working weight

Cond

5x ME L sit holds

rest 3:00 minutes then

3 Rounds for time

400m run

25 Pwr Snatches @50% of best snatch

25 Burpees over the bar

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720 SE Pioneer Way Oak Harbor Wa 98277