Make Up Day – Jun 11, 2015

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. 21-15-9 reps for time of power snatches (115/75#) and chest to bar pull ups
2. power snatch 1-1-1-1-1 then power clean 1-1-1-1-1
3. Complete 3 rounds for time of hang power cleans (185/115#), 10 strict chin ups, 5 HPC, 15 slam balls (40/30#), 5 HPC, 10 burpee box jumps (24/20″), rest 90 seconds
4. Front Squat 1-1-1-1-1-1-1 then take 3 minutes to complete a 400m run followed by as many front squats (50% 1RM) as possible.
5. AMRAP in 15 minutes of: 15 KBS (53/35#), 30 double unders
6. Complete 5 rounds for time of 400m run, 25 wallballs (20/14# to 10/9′), 15 toes to bar