1/15/18

1/15/18

30 Minute Class Workout
Metcon (Time)
4 Rounds for time (split reps with partner)
40 Cal Row
30 Thrusters
20 Burpees

Time cap : 12 min.

1 Hour Class
5 minutes of practice:
Hang power snatch (below knee) + hang snatch
Metcon (Weight)
In 15 minutes, build to a heavy set of 3 Back Squats.

While resting between squat sets, complete a set of:

Push ups (to failure -1)
Single Arm DB Row 10/side (AHAFA, tempo 2020)

Metcon (Time)
4 Rounds for time (split reps with partner)
40 Cal Row
30 Thrusters
20 Burpees

Time cap : 12 min.

2018-01-15