5 January 2016 5 January 2016
Tuesday 5 January 2016 '5 January 2016'

britHeads up, Thursday after yoga, the gym will be closed for a coaches meeting.

1. Warm-up level 2
150 cal row

2. OLY
EMOM 5 minutes
5 Touch and go power clean
Start in the neighborhood of 70% of your power clean max and work up if you can.

3. Met-Con
AMRAP 12 Minutes
15 OHS 95/65lbs
15 Box jump-overs 24/20″

4. Extra
EMOM 10 minutes
Even: 10 Push jerk 185/125lbs
Odd: Run 200m

Then, depending on your weaknesses, choose ONE of the following:

5a.
6 Rounds
30 Calorie row
Rest 1 minute

5b. Partner Gymnastics
EMOM 20 minutes
Even: Partner 1 – Max set of unbroken muscle-ups
Odd: Partner 2 – Max set of unbroken muscle-ups
10 sets each, alternating.

1. Warm-up level 1
100 cal row

2. OLY
EMOM 5 minutes
5 Touch and go power clean
Start in the neighborhood of 70% of your power clean max and work up if you can.

3. Met-Con
AMRAP 12 Minutes
15 OHS 95/65lbs
15 Box jump-overs 24/20″

1. Warm-up Base
50 cal row

2. OLY
EMOM 5 minutes
5 Touch and go power clean
Start in the neighborhood of 70% of your power clean max and work up if you can.

3. Met-Con
AMRAP 12 Minutes
15 OHS 75/55lbs
15 Box jump-overs/step ups 24/20″

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