Oly Club 9am
50 GHD sit-ups for time
15-12-9 reps for time of:
Wall-ball shots (30/20)
Strict Handstand Push-ups
50 Back Extensions for completion
50 Front Squats (bodyweight/.75 bodyweight)
*Every time you break a set, perform 25 double-unders*
12 Minute AMRAP
16 Front Rack Lunges (95/65)
10 Box Jumps (24/20)
5 sets max effort DB row
400m OH Dumbbell Waiter’s Walk (50/35)
50 Alternating Dumbbell Snatches (50/35)
•Tabata deadlift, 185/135 lb.
•Tabata hang power clean, 135/95 lb.
•Tabata front squat, 95/65 lb.
•Tabata push press, 65/45 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.
Post total reps from all 32 intervals.