September 16, 2019 – Strength and Conditioning

Body Armour

Mobility and Activation Warm-Up
AMRAP 5 of…
-4 Single-arm KBS (ea way)
-5 Single-arm KB thruster (ea way)
-1 Turkish get-up (ea way)
*At conversation pass
FRANTASY FITNESS

A. For Time: Barbell Thrusters, Ring Row Pull-Ups, Pull-Ups, and more

For Time:
21 Barbell Thrusters @ 30/20 kg
21 Ring Row Pull-Ups
15 Barbell Thrusters @ 30/20 kg
15 Ring Row Pull-Ups
9 Barbell Thrusters @ 30/20 kg
9 Ring Row Pull-Ups
15 Barbell Thrusters @ 40/25 kg
15 Pull-Ups
12 Barbell Thrusters @ 40/25 kg
12 Pull-Ups
9 Barbell Thrusters @ 40/25 kg
9 Pull-Ups
12 Barbell Thrusters @ 50/30 kg
12 Chest-to-Bar Pull-Ups
12 Bench Dip Between Benches
9 Barbell Thrusters @ 50/30 kg
9 Chest-to-Bar Pull-Ups
9 Bench Dip Between Benches
6 Barbell Thrusters @ 50/30 kg
6 Chest-to-Bar Pull-Ups
6 Bench Dip Between Benches
Time Cap: 30 minutes

FRANTASY LAND
*Performance…
21-15-9: > 43kg/ 30kg + Pull ups
15-12-9: > 52kg/ 35kg + C2B
12-9-6: > 61kg/ 43kg + Bar MU

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