January 4, 2016

January 4, 2016

dynamic :
5 minute clock :
a) double/single unders x 40/20
b) empty barbell clean + jerk x 5
c) situps x 10
d) empty barbell power snatch x 5

* shoot for two rounds

 

10 minute alternating emom of :
a) double unders x 10-50
b) power snatch (75/55) x 5-10

notes :
- 3 minutes rest before next emom.
- double under scaling = 1:1
- score = total reps.

 

10 minute alternating emom of :
a) clean and jerk (135/95) x 3-10
b) toes to bar x 5-12


notes :
- 3 minutes rest before next emom.
- knee raises for toes to bar
- score = total reps.

 

10 minute alternating emom of :
a) oh squats (95/65) x 5-12
b) chest to bars x 5-12

notes :
- 3 minutes rest before next emom.
- pullups or ring rows for pullups
- scale oh squat weight if needed to ensure form
- score = total reps.


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