140317 ~ Just Awful!

***Reminder!  Please make sure you submit your 14.3 scores before 8 pm tonight!! **

We are going to be giving our CNS another day's rest today...no Heavy squats for another day!

Strength:

10 min to find 1RM Shoulder Press

then..

EMOM x 5 min

Shoulder Press - Push Press - Push Jerk @ 90% of 1RM

Conditioning:

"Awful"

Amrap 13:00
15 Burpees to a target
15 Snatch (95/55#)
15 Wallballs (20/14#)
15 Clean and Jerks (95/55#)
15 Burpees to a target
15 Snatch (115/75)
15 Wallballs
15 Clean and jerk (115/75)
15 Burpees to a target
15 Snatch (135/95)
15 Wallball
15 Clean and Jerk (135/95)

Remaining time - Ground to Overhead (155/115#)

Cash Out:

For Max Calories Complete

Tabata Row x 8

20s ME + 10s Active Rest (keep the wheel spinning!)

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