Tuesday 1/3/17

Warm Up
Trainer’s Choice

 

First…
Every 2 Minutes for 8 Minutes:

 

.1 Mile Run + 15 Russian KB Swings (heavy weight)

 

REST 1 Minute 

 

Every 2 Minutes for 8 Minutes:

 

250M Row Sprint + 15 American KB Swings (normal weight)

 

WOD

5 Rounds of:

 

15 Box Jumps

 

12 Hang Power Cleans
9 Front Squats
6 Push Jerks

 

*18 Minute Cap

 

LEVEL 1:
20/24″ Step Ups
35/45lb Hang Power Cleans/Front Squats/Push Jerks

 

LEVEL 2:
20/24″ Step Ups or Box Jumps
45/65lb – 55/85lb Hang Power Cleans/Front Squats/Push Jerks

 

LEVEL 3:
20/24″ Box Jumps
83/115lb Hang Power Cleans/Front Squats/Push Jerks

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