SATURDAY 7.20.2019

SATURDAY 7.20.2019

Warm-up

Agility Ladder Drills

CONNECTIVITY

Abs 12

5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs

STRENGTH

One Arm Barbell Snatch

Build to heavy single on each arm

Metcon

"Last Call"

Teams of 2

AMRAP 8:
50 Bench Press 135/95
50 Bench Press 155/105
AMRAP Ring Dips

rest 3 minutes

AMRAP 8:
50 Shoulder Press 95/65
50 Shoulder Press 115/85
AMRAP Handstand Push Ups

rest 3 minutes

AMRAP 8:
50 Front Squats 155/105
50 Front Squats 185/135
AMRAP Box Jumps 30/24Your score is only the number of reps on the following:

Round 1 Ring Dips

Round 2 HSPU

Round 3 Box Jumps