October 1, 2019 – Strength and Conditioning

Raw Strength : 20mins

A. Alternating Sets: Barbell Bench Press, Back Squat, Wall Ball Shots

5 sets, for quality, of:
A1. 5 Barbell Bench PressesA2. 5 Back SquatsA3. 10 Wall Ball Shots*Bench/ BS > Building
*WB > Heavy
Rolling AMRAPs- on a continuous running clock B,C,D

B. 4 minute AMRAP of Chest-to-Bar Pull-Ups and Hang Power Snatches

As Many Rounds and Reps as possible in 4 minutes:
5 Chest-to-Bar Pull-Ups
5 Hang Power Snatches @ 43/25 kg
No rest – Then

C. 6 minute AMRAP of Burpee Box Jump-Overs and Dumbbell Thrusters

As Many Rounds and Reps as possible in 6 minutes:
6 Burpee Box Jump-Overs 61/51 cm
6 Dumbbell Thrusters
No rest – Then

D. 5 minute AMRAP of Bar Facing Burpees and Ring Dips

As Many Rounds and Reps as possible in 5 minutes:
8 Bar Facing Burpees
6 Ring Dips

*RD > Performance > 4 RMU

E. Performance Care

Performance Care
Within a 5minute window as many time through of…
-3 Single-arm DB strict press (ea way)
-6 Prone press-up
-10 Scorpions (5ea way) – Belly & Back
Scoring: Not Scored
Time Cap: 5 minutes

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