Wednesday, January 18, 2017

Performance

A. 6×2 Pause snatch (pause at knee), every 2min

B. Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges, 53/35# KB
10 right-arm overhead walking lunges, 53/35# KB

Fitness

A. 6×2 Pause snatch (pause at knee) + 1min plank, every 2min

B. Complete as many rounds as possible in 12 minutes of:
35 sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

FitCamp

A. For time:
1 mile run

B. Four rounds for reps of:
1min air squats
Rest 30sec
1min Russian KB swings
Rest 30sec
1min jumping pull-ups
Rest 30sec
1min push-ups
Rest 30sec

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