The Factory Strength and Conditioning – Strength & Conditioning
Lunges/GHDs (3 Rounds for time)
50’ Back Rack Walking Lunge (84/57)
25 GHD Sit Ups
50’ Back Rack Walking Lunge (84/57) -rest 2 min-
25 GHD Sit Ups
50’ Back Rack Walking Lunge
25 GHD Sit Ups
-rest 2 min-
50’ Back Rack Walking Lunge
25 GHD Sit Ups
50’ Back Rack Walking Lunge
6 min cap each set!
Scale to…
-25ft, light weight, empty bar or bodyweight lunges
-10-20 GHDs or abmat situps
AMRAP 12 (AMRAP – Rounds and Reps)
1 Squat Snatch (70/47kg)
3 Clean and Jerks (70/47kg)
30 Double Unders
Scale weights as needed – bothsnatch and clean & jerks should be around 55-60% of your 1RMs for this workout
