03 Nov 14

Posted: November 2, 2014 by House of Bross in Workout
Tags: ,

Warm up
Foam Roll
3min AD / Row
Then
10 Jumping squats
10 Push up
2rds

Vaughn warm up

Snatch
4 @ 60%
4 @ 70%
3×3 @ 80%

Back squat
4 @ 60%
4 @ 70%
3×3 @ 80%

AMRAP 5 min
1 Snatch (power or full) 155 /110 ***scale at the bottom
1 C2B
2 Snatch
2 C2B
. . . and so on up the ladder

4min rest

AMRAP 5 min
1 OHS 155 /110
1 C2B
2 OHS
2 C2B
. . . and so on up the ladder
***Scale 70%

Cooldown
1 min Max Burpee
rest 1 min
5 rounds of 30sec on 30 sec off hollow rock HOLD

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