January 18, 2016

January 18, 2016

dynamic :
4 minute clock :
a) bear crawl - length + back
b) duck walk - length of room
c) inch worm - length of room

mobility :
a) lat band stretch

 

14 minute alternating emom of :
a) double unders x 10-50
b) clean + jerk (135/95) x 3-6

notes :
- scoring = total reps for all 14 mins.
- practice double unders for 30 seconds if you don't have them.
- 4 minute break at conclusion of emom.

 

12 rounds
30 on/ 30 off for max reps of :
a) burpees
b) power snatch (115/85)

 

notes :
- rx+ = burpee to rig/ring, snatch (135/95)
- scale weight on snatch if needed.
- score = total reps.


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