Workout 10/23/20

STRENGTH:

10×3 speed banded push press

@50% 1RM 

Red+ 150 org-150

30” rest between sets 

CONDITIONING:

20’ AMRAP

5 pull ups

10 push ups

15 straight leg sit ups

*30 double unders after each round

*Add one round of 5/10/15 each time completed

POWER HOUR:

For Time

21-15-9 Reps of:
Power Snatches (75/45 lb)

Sit-Ups

Then,

15-12-9 Reps of:

Power Snatches (95/65 lb)

Knees-to-Elbows

Finally,

12-9-6 Reps of:

Power Snatches (115/85 lb)

Toes-to-Bars

ACCESSORIES:

3×12-14 DB bench press

3×12-14 skull crushers

3×12-14 DB front raises

4×1’ static hollow hold

1×100 (super light weight) DB kick backs

Cardio:

10 rounds

10 0 count burpees

15 GHD

20 cal ski

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