13 January 2016 13 January 2016
Wednesday 13 January 2016 '13 January 2016'

dan

Level 2

1. Warm-up
Slow 8 minute AMRAP
15 Empty bar thrusters
10 Ring dips

2. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps.

3a. Met-Con
For time but with a 25 minute time cap
Row 50 calories
200 Double-unders
50 HSPU
100 Wallballs 20/14lbs
3b. In the five minutes directly following 3a: 1RM clean and jerk

Level 1

1. Warm-up
Slow 8 minute AMRAP
15 Empty bar thrusters
10 Ring dips

2. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps.

3a. Met-Con
For time but with a 25 minute time cap
Row 50 calories
100 Double-unders
25 HSPU
50 Wallballs 20/14lbs
3b. In the five minutes directly following 3a: 1RM clean and jerk

Base

1. Warm-up
Slow 8 minute AMRAP
15 Empty bar thrusters
10 Bench dips

2. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps.

3a. Met-Con
For time but with a 25 minute time cap
Row 50 calories
200 Single-unders
25 HSPU off of a box or bench
50 Wallballs 14/10lbs
3b. In the five minutes directly following 3a: 1RM clean and jerk

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