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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
 
X2
 
Foundation: 15min Max time allowed
 
A. Build a to a 3 rep max push press in 5 sets of less from the ground.
 
Metcon:
 
RX/Level 1
 
30 alternating dumbbell snatch 50/35
 
30 air squats
 
30 jumping pull ups 6in from head
 
30 push press 95/65
 
x2
 
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
 
x2
 
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
 
x2
 
For Time
 
Cool Down:
 
3 rounds for quality
 
2min standing straddle
 
1min shoulder T L/R
 
1min saddle
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