OVERHEAD PRESS COMPLEX & PARTNER STYLE AMRAP

*** Starting at 5:00, all evening classes will be cancelled due to the inclement weather & poor driving conditions. We apologize for any inconvenience this may cause, but safety is our number one priority ***

A) Strength:

Every 1:30 X 6:

1 Push Press + 1 Push Jerk + 1 Split Jerk @ 80% of Push Press 1RM.

B) WOD:

AMRAP 32 w/ a partner:

Row 4,800 Meters (Run 2.5 Miles or Bike 230/172 Cals) - relay style

Then AMRAP:

10 Hang Power Snatch (Rx = 75/55, 65/35, 35/26 Russian KBS)
8 Burpees
6 Toes to Bar (S = Hanging Knee Raises, Sit-ups)

-AMRAP work, one athlete completes a full round at a time

*Score = Row, Run or Bike time + Rounds/Reps

C) Extra Credit:

5:00 of Static Stretching or 10 minutes of "Recovery" on the bike, rower or light jog.