Tuesday 1/17/17

Warm Up
Trainer’s Choice

FIRST…

EMOM 12 Minutes of:

MINUTE 1: 0.1 Mile Run
MINUTE 2: 8/10 Calorie Bike
MINUTE 3: 15 Russian Swings (heavy)
MINUTE 4: 8/10 Calorie Row

WOD
AMRAP 15 Minutes of:

3 Power Cleans
2 Front Squats
1 Push Jerk
5 Pull Ups
10 Air Squats
20 Double Under’s or 60 Single Under’s

LEVEL 1:
35/45lb Power Cleans/Front Squats/Push Jerk
Ring Rows or Assisted Pull Ups

LEVEL 2:
65/95lb – 85/115 Power Cleans/Front Squats/Push Jerk
Assisted Pull Ups or Pull Ups

LEVEL 3:
105/155lb Power Cleans/Front Squats/Push Jerk
Pull Ups