Tuesday, 13 January 2015

WARM UP
Slow 10 minute AMRAP:
20 Double Unders
15 Hand Release Push Ups

WEIGHTLIFTING
20 minutes to find your Unbroken 1RM of the following Clean & Jerk Complex:
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Clean (full) + 1 Split Jerk

CONDITIONING
AMRAP in 15 minutes:
8 Muscle Ups
12 Box Jump Overs, 30/24”
250m Row (or 200m Run if no rower available)
• Touch on top of box on Box Jump Overs but hips do not have to come to full extension.  Your takeoff (jump) must be off of two feet but you can step down, if desired.  You can jump completely over the box if you choose to do so.