VolkeFit: Back at it

A. From rack: 1 press + 3 push press with a five-second pause overhead

 130 lb



B. Dumbell snatch
12/arm x 3, build as you go.

ended with 40 lb


C. 2 x 10 minute AMRAPs:

AirBike 15 cal
5 push-ups
10 mountain climbers
30 sec heavy farmer hold (2x 35 lb)

rest 3 minutes

Row 250m
30 sec. handstand hold
10 step-ups
10 Russian twists (25 lb)

(I could be wrong on the weights used in both of these... if so, I'm low by 5-10lbs)

First: 5 rounds + 11 cal
Second: 5 rounds + 3 seconds