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