Wednesday 01-29-20

Tuesday, January 28, 2020

Strength/Skill:
12 Minutes @ Walking Pace:  

1 Rope Climb or 3/2 Muscle Ups or 5 Kipping Pull-Ups    
3 HPC + 2 FS + 1 Push Jerk @ 50-60% of your 1rm Jerk

- stay lighter and focus on a perfect push jerk  
20 Med-Ball Weighted Russian Twist
+
3 Mins Rest 
+
Workout:
Teams of 2:
15 Min AMRAP of:

100m Row 
10 BB Hang Power Cleans
10 BB Front Squats   
10 BB Push Press

- Focus on moving well and not fast 

 

R1: 100ms + 10s of each movement/5 per athlete 
R2: 200ms + 20s of each movement/10 per athlete
R3: 300ms + 30s of each movement/15 per athlete 
R4: 400ms + 40s of each movement/20 per athlete 

L1: Dumbbells & Partner Run instead
L2: BB & 75/55 
L3: BB & 95/65 

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