1.12.17

Friday

FITNESS

A.
3 Sets:
Front Squat x 8reps

B.
3 Sets:
1:00 Plank
Rest :30
12 KB Front Rack Crossover Box Step Ups
Rest :30

C.
12:00 AMRAP
30 Double-Unders/singles
20 Airsquats
10 Plate Ground to Overhead

_________________________________________________

PERFORMANCE

A.
15:00 to establish a 1RM Clean & jerk

B.
20RM Back Squat
*ADD 5lb from last time. If this is your first time use 65-70% of 1RM

C.
EMOM x 6:00
15 Double-Unders + 5 Bar Muscle-Ups
Into…
EMOM x 6:00
8 Kipping Handstand Push-Ups

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