January 10, 2017

January 10, 2017

dynamic :

5 minute clock :

a) samson stretch - length of room + back

b) handstand hold - 10 secs 

c) pushups x 7

d) situps x 7


mobility :

a) tricep smash


jerk (split or push) - 6 sets. every 1:30 x 2 reps.


5 minute amrap of :

10 burpees

30 double unders


rest 3 minutes

 

5 minute amrap of :

6 power cleans (75/55)

8 shoulder to overhead (75/55)

10 box jumps

 

rest 3 minutes

 

5 minute amrap of :

10 power snatches (75/55)

10 lateral burpee over bar 

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