Wednesday January 13th

Warm up
2 Rounds
10 Ground to Overhead w/ Plate 45/35lbs
10/7 Calorie Bike HARD
20 band pull aparts
*snatch progression with empty bar
3 rounds
5 power position power snatch
5 hang power
5 from the shin
*add weight each round

Find 2 rep max touch and snatch


Conditioning Test
3 Rounds
10 Unbroken Clean and Jerk 105/70lbs
10 Unbroken Power Snatch 105/70lbs
All six sets must be unbroken to count.
Each set of 10 should be unbroken. this is a short at fast workout. Choose a weight you can move 10 times. Set must be unbroken to count.
*if you miss try that set over quickly but chances are you need to lower the weight. This is retest so use the same weight next time we retest this.


Every 4 Minutes for 16 Minutes
12 Burpees
Sprint 100m
Really meant to be a sprint, do this outside from the dumpster to the front. will measure out a true 100.