1.22.2019

 In Workout of the Day

Warm Up

In teams of 2, partners alternate sets of 20 to complete 40 total Jumping Jacks

Then,

In teams of 2, partners alternate reps 1:1 to complete a total of 20 Burpees

Then 2 Rounds each of:

  • Partner A – T Push Ups x 10
  • Partner B – Hang from Bar 30 seconds

Workout of the Day

A. 3 Sets

  • A1: Bar Tap x 10-15 OR Kipping Pull Up x 8-10- Rest 30 seconds
  • A2: Hollow Rocks/Hold x 30 seconds – Rest 30 seconds

B. 3 Sets

  • B1: Wall Walk x 2-3 OR HSPU x 5-8 – Rest 30 seconds
  • B2: Farmers Carry x 60m (Heavy) – Rest 30 seconds

C. EMOM for 15 (5 Sets)

  • Min 1 – Hang Power Snatch x 3 TnG (@ 50-60% of Snatch 1RM + Double Under x 20
  • Min 2 – TTB x 8-12
  • Min 3 – Burpee x 12-15

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