Abbreviations

OHS-Over head squats 2HS-Two hand swings 1HS-One hand swing CP-Clean and Press PP-Push Press MP-Military Press CJ-Clean and Jerk OALC-One arm long cycle TGU-Turkish Get-Up WU/JM-warm up and joint mobility AMRAP-as many rounds as possible

Friday, April 29, 2011

3 Mile Fire Dept.

WM/JM x 10min
A1. Snatch-Press x 8Left/8 Right or Doubles
A2. 2HS x 20
3 Sets 1min rest between sets
Rest 2 min
B1. Clean and Jerk x 10 Left / 10 Right or doubles
B2. Halo x 10Left/ 10Right
3 Sets 1min rest between sets
Rest 2min
Two Hand Anyhow x 6Left/ 6Right
Figure 8s x 30
2 sets 1min rest between sets
Rest 2min
C1. TGU x 3Left/3 Right
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