90MIN 13/01/2018

0. Warmup (16min)
Teams of 2 X 30sec on / 30 off  (2min each station each team) 
1. Rope Pulls
2. Assault Bike
3. Row
4. Medball Overheadsquats
5. Deltoid Opener
6. Hip Opener
7. Wallclimbs
8. Divebombers

A1. Strength
: (10 min)
Overhead Squat – Build to a heavy double for the day THEN do 3 x 3 @ 87.5% of H2
A2. WL: (15min)
A. Snatch pull + slow pull snatch – 12 x (1+1) @ 65+%, go every minute. Start @ 65%, move up on weight every 2 to 3 sets if moving well on all lifts (otherwise stay with the same weight)
B. Conditioning (32min) 
B1. 6 minute AMRAP
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
Thruster @ 42.5/30kg
Chest to bar pull up
REST 2 minutes
B2. 6 minute AMRAP
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
DB ground to overhead @ 22.5/15kg DBs
DB box step overs, 24/18″ @ 22.5/15kg DBs
REST 2 minutes
B3. 6 minute AMRAP
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
Deadlifts (100/70)
Box Jumps
REST 2 minutesB4. 6 minute AMRAP

3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
Row for cal
Burpee over Rower
 
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