Wednesday January 10th 2018

Wednesday

A.
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

B.
Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

C.
Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds

Boom Lite

A.
Three sets of:
Overhead Squat x 6-8 reps @ 3311
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds
L-Sit x 45-60 seconds
(accumulate the time if you can’t do this in one effort)
Rest 45 seconds

B.
Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Lunges
Rest 30 seconds
30 seconds of Hollow Holds