1.22.2019

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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