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Saturday 6 January

Warm Up

Coaches Choice

 

 

A.) Kipping HSPU (10 min cap)
5 Rounds

60 seconds light row

45% Max Kipping HSPU

*Press for those who have shoulder problems. Do 12 Press with 45/35 or add weight as needed. Sets for the press need to be unbroken.

 

B) 3 Rounds

75 Double Unders

50 Air Squats

15 Power Cleans (135/95)

*15 Min CAP

 

10 minute Rest

 

Conditioning

Games Open 17.1

10 Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

20 Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

30 Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

40 Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

50 Dumbbell Snatches, 50/35 lbs

15 Burpee Box Jump Overs, 24/20 in

 

*20 Minute time cap



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