Speed, Power, Strength, GPP

0600 Metabolic Conditioning

1. GPP
JJ x :30
SS x :30
Squat Thrust x :30
4 Rounds
Score total Sq Thrust

2. AMRAP in 8 Minutes
3 DB Snatch Left
6 DB Push Press Left
3 DB Snatch Right
6 DB Push Press Right
9 Full Squat Jumps

3. AMRAP in 16 Minutes
6 Chins
8 Pro Pushups
10 OH Squat
12 KB Swing

Final OutPut

0645 Barbell

1. Skill and Speed:
Hang Squat Clean x 3
(You go, Partner goes)
AMRAP in 6 Minutes


2. Deadlift x Max Triple
Lauris 165 x 3
Cara 170 x 3, 180 x 1
Danny 235 x 3
Pat B 255 x 3
Harold 335 x 3
Vinnie 375 x 3