Monday 12-24-18 S

Sunday, December 23, 2018

Warm Up: 
Find A Friend Then AMRAP For 8 Minutes
Friend A: Rowing For Meters
Friend B: Completes 3 Rounds 
5 Ring Row
7 Push Ups
9 Air Squats
- Then Switch 
+
Grab BB, KB & Med Ball, Then 3 Rounds
Practice Complex (Building To Workout Weight)
1 Power Clean 
2 Hang Power Cleans
3 Push Press
4 Front Squats
5 KB Swings
5 Wall Balls 

 

Workout: 
1 Power Clean @ 135/95
2 Hang Power Cleans
3 Push Press 
4 Front Squats 
5 Pull Ups 
6 Ring Dips (mod: push ups) 
7 Kettlebell Swings 70/53 
8 Wall Balls 20/14 
9 Toes to Bar  
10 Lateral Burpees Over Barbell   
11 Thrusters 
120 Double Unders 

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