Tuesday, January 3rd

Work. Walk 5 Minutes. Work -NY Times

Performance is in red, Competition is in blue, Links are in green

A) Every 2 minutes, for 10 minutes (5 sets):
Hang Power Snatch + 2 Overhead Squats

B) 7 Minute AMRAP
Waiters Walk 44/26
No rest, just keep switching arms.

C)  For Time
50 Russian Kettlebell Swings 53/35
30 Box Jumps (step down)  24/20
40 Russian Kettlebell Swings
20 Box Jumps
30 Russian Kettlebell Swings
10 Box Jumps

A) Exactly 12 Minutes to build to a heavy single for the day.
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique

Then….

B) Every 30 seconds for 6 minutes (12 sets)
Snatch x 1 rep at 90% of today’s heavy single.

Full squat snatches. You get 1 chance at each rep on the 90% work. Score total weight moved.

C) 6 Rounds For Time
3 Bar Muscle Ups
10 Power Snatches 75/55

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531