Make Up Day – May 21, 2015

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

1. Overhead Squat with a 5 second pause 1-1-1-1-1-1 then 5x5R/5L OH walking lunge (30 to 50% 1RM OHS)
2. With a partner complete 11-10-9-8-7-6-5-4-3-2-1 reps for time of: power snatches (115/75#), box jumps (30/24″), pull ups, burpees
3. Complete 12-9-6-3 reps for time of: thrusters (135/85#), KB swings (70/53#), strict pull ups
4. “Core Gone Bad” – 3 intervals of five 1 minute rounds at each station: row (cal), lunges (53/35#), Russian twists (45/25#), power cleans (135/95#), farmer’s carry (106/70#, 5yds=1rep)
5. AMRAP in 10 minutes of 10 KB swings (70/53#), 60 yd shuttle run
6. EMOM for 15 minutes of 2 hang cleans (80%) then 10 front levers NFT