ACO Training

Strength

Double KB Floor Press

5-5-3-3-1-1

Two 70# KB's

WOD #1

Complete 10 Squat snatch @ 115# on last 10 rep hold for 30 secs at bottom position

rest 2 mins

Complete 10 Squat snatch @ 105# on last rep hold for 45 secs at bottom position

rest 2 mins

Complete 10 Squat snatch @ 95# on last rep hold for 60 secs at bottom position

WOD #2

AMRAP in 12 mins

8 Chest 2 bar Pull ups

8 Pistols (4 each leg)

8 Box jumps 30"

I completed 5 Full Rounds