Wednesday, December 28, 2016

For Time:

100 Dubs/25 Attempts

50 Wall Balls (14/20)

80 Dubs / 20 Attempts

40 Box Jumps (20/24)

60 Dubs/ 15 Attempts

30 Ring Dips/ parrallette

40 Dubs/ 10 Attempts

54 AbMat Sit-ups**

20 Dubs/ 5 Attempts

10 Wall Walks

**54 AbMat Sit-ups for Mia’s Birthday 

Oly 7 pm

Hang Power Snatch + Snatch

1 set x 1+1 reps

1 hang power snatch from knee height + 1 snatch from the floor. Up to daily max.

Hang Power Clean + Clean

3 sets x 1+1 reps @ 70%

1 hang power clean from knee height + 1 clean from the floor for 3 sets at 70% of your one rep max clean and jerk. If you feel good, go up to daily max.

.

Push Press

1 set x 5 reps

Work up to a 5 rep max. From the rack or blocks.

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