Friday, 23 December

WARM UP

DEADLIFT

4 X 5 @ 78% on 3:00

“Open Workout 16.3”

AMRAP 7

• 10 Power Snatches 75/55lbs
• 3 Bar Muscle Ups

Additional Work:

• For time, 50 – 35 – 20 GHD Situps / Row Calories (after)
• TABATA (after)
  • 8 rounds for reps
    • 10 seconds max push ups
    • 20 second front plank hold
  • after 8 rounds rest 1 min then directly into 8 rounds for reps of
    • 20 seconds max strict press 45/35lbs barbell
    • 10 second overhead hold
  • after 8 rounds rest 1 min then directly into 8 rounds for reps of
    • 10 seconds max back squats 115/85
    • 20 seconds back rack hold