Wednesday 01-22-19

Tuesday, January 21, 2020

Strength & Skill: 
12 Min EMOM of:  

Min 1: 1 Rope Climbs or 3 Muscle Ups- practice 
Min 2:  5 Push Jerks- technique work       
Min 3: 10 Deadlifts- tempo work      
Min 4: 15 Air Squats or Empty BB Front Squats           
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Transition Rest

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Workout: 
Teams of 2: 

10 Burpees 
20 Front Squats 
30 Shoulder to Overhead     
40 Deadlifts
50 Pull-Ups 
60 Double Unders 
700m Row 
60 Double Unders  
50 Pull-Ups   
40 Deadlifts
30 Shoulder to Overhead
20 Front Squats 
10 Burpees 

 

L1: 95/65 for both barbells 
L2: 115/75 for both barbells 
L3: 135/95 Jerk & 185/125 Deadlift  

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