130823 ~ TGU's!!!

Strength:

Backsquat

Every 2 min x 6 min

1 x 4 @ 75%

3 x 4 @ 80%

then...

Front Squat

Every 90s x 5 min

1 x 5 @ 60%

1 x 5 @ 65%

2 x 5 @ 70%

Conditioning:

Complete 4 Rnds for time

(15 min Cap)

1 Shuttle Run (10m - 20m - 40m - 20m - 10m)

8 Push Press (135/95)

8 OHS

8 Hang Power Snatch

10 T2B

then...

At the 15th min....strip bar & complete

AMRAP 5 Min

ME BB Turkish Getups

Cash Out:

2 Rounds

20 Hollow Rock Rolls

40 Hollow Rocks

80 Atomic Situps

40 Superman's

ME Front Plank

 

 

 

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