Wednesday, 4 January

*****NORMAL SCHEDULE*****

WARM UP

SQUAT SNATCH, 6 Sets on 2:30

  • 2 Reps @ 78%
  • 1 Rep @ 83%
  • 1 Rep @ 88%
  • 2 Reps @ 78%
  • 1 Rep @ 83%
  • 1 Rep @ 88%

“Let’s Bounce”

For Time: (Time Cap 25mins)

  • 100 Double Unders
  • 50 Wallballs 20/14
  • 25 Hang Power Snatches RX 75/55 Scaled 65/45
  • 80 Double Unders
  • 40 Wall Balls
  • 20 Hang Power Snatches
  • 60 Double Unders
  • 30 Wall Balls
  • 15 Hang Power Snatches
  • 40 Double Unders
  • 20 Wall Balls
  • 10 Hang Power Snatches
  • 20 Double Unders
  • 10 Wall Balls
  • 5 Hang Power Snatches

ADDITIONAL WORK

Handstand Walk & GHDs, 5 sets on 2:00

  • 60ft Handstand Walk
  • 20 GHD Sit-Ups

Row Calories, 5 Sets for max calories

  • 30 Strokes
  • 1 min rest
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