Wednesday – 051519

A10
Minutes 1, 3, 5, 7, 9:
Max Thrusters

Minutes 2, 4, 6, 8, 10:
Max Snatches (alt. arms)



A20

10/1 – 9/2 – 8/3 … 3/8 – 2/9 – 1/10 reps:
Thrusters
Snatches (alt. arms)

On minutes 4, 8, 12, 16: 10 Box Jumps


This workout features movements that are going to work much of the same parts of the body – lots of upper body pressing and lots of contraction of the core. More frequent breaks will ensure sustained success and help prevent burnout.



Built Body
Strength:
1 Minute, 45 seconds, 30 seconds, 15 seconds of:
Single Torpedo Curls
2x Torpedo Bent Over Rows
Single Torpedo Strict Press

Rest as long as you worked after each round

Core:
4 Rounds:
30 Abmat Sit-Ups
20 Barbell Side Bends
10 Strict Toes to Bar/Knee Tucks

Conditioning:
21-15-9 reps:
2x Torpedo Thrusters
Burpees over the Torps

6:00 minute cap

Mobility:
Thread the Needle – 90 seconds per side

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