Monday, February 8, 2021

Performance

EMOM for 12min, alt between:
3 Jerks
20 GHD Sit-Ups
30 Banded Pull Aparts

4 Rounds For Time:
300m Run
30 Single DB Alt Snatch, 50#/35#, 15ea side
300m Run
30 Single DB OH Lunge Steps, 50#/35#, 15ea side/leg

Intermediate

EMOM for 12min, alt between:
3 Jerks
20 GHD Sit-Ups to Parallel
30 Banded Pull Aparts

4 Rounds For Time:
300m Run
30 Single DB Alt Snatch, 40#/25#, 15ea side
300m Run
30 Single DB OH Lunge Steps, 40#/25#, 15ea side/leg

Fitness

EMOM for 12min, alt between:
6 Push Press
24 Sit-ups
30 Banded Pull Aparts

4 Rounds For Time:
200m Run
20 Single DB Alt Snatch, 25#/15#, 15ea side
200m Run
20 Single DB OH Lunge Steps, 25#/15#, 15ea side/leg