1-21-14

Fitness:

A. Back Squat 5-7 x 4 @ 20×1 rest 2-3 min
B. Front Rack Walking Lunge 7 each leg x 3 rest 1 min
+
20 “Kipping” T2B(buy in)
30 wallballs
10 Shoulder to OH #105/65
20 Wallballs
20 Shoulder to OH
10 Wallballs
30 Shoulder to OH

Competition:

3 rounds @ 85%
3 MU
10 Burpee
250m row
+
2 TnG Power Snatch EMOM for 8 mins(+#5 from last week)
+
3 rounds
10 kbs
8 Burpee
rest 5 min x 3

**notes  Subs for MU’s. If you missed Monday sub 7 c2b pull-ups for 3 MU. If you did the session on Monday and cannot do MU do

3 rounds @ 85%

20 DU

7 Burpee Box Jumps

250m row