Friday 01.17.2020

POSTED ON January 16, 2020

Friday | 01.17.2020

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Warm Up:
5 hips down push ups
8 half burpees
200m jog
5 empty bar push press
Foundation: 15min Max time allowed
A. Build a to a 3 rep max push press in 5 sets of less from the ground.
RX/Level 1
30 alternating dumbbell snatch 50/35
30 air squats
30 jumping pull ups 6in from head
30 push press 95/65
For time
Intermediate/Level 2
30 alternating dumbbell snatch 35/20
30 air squats
30 jumping pull ups 6in from head
30 push press 75/55
For Time
Beginner/Level 3
30 alternating dumbbell snatch 20/10
30 air squats
30 jumping pull ups 4in from head
30 push press 65/45
For Time
Cool Down:
3 rounds for quality
2min standing straddle
1min shoulder T L/R
1min saddle
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