January 23, 2019

January 23, 2019

7 minute clock :

3 rounds

broad jump - red line + back

50 double unders/100 singles

15 pass thrus


Power Snatch - every 1:30 x 10 sets at sets listed.


notes :
complete wave:
reps: 5-4-3-2-1-5-4-3-2-1

5 reps @ 50-55%
4 reps @ 60-65%
3 reps @ 70-75%
2 reps @ 80-85%
1 rep @ 85-90%


20 minute amrap of :
20 pull ups
20 burpees to 6" target
20 box jump step down 24/20
20 dumbbell walking lunges 35/20

notes :
- rx+: chest to bar, 50/35
- level 2 - jumping pull ups, regular burpees, step ups, weight of choice

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