Tuesday, January 24th

Performance is in red, Competition is in blue

A) On the minute, for 15 minutes:
1) 3 Hang Power Snatches 
2) 10 Pullups
3) 30 Double-Unders

The Power Snatch should be on the medium-heavy side. Sub jumping pull-ups or ring rows and 15 attempts or 60-90 Single-Unders for dubs as needed. The goal is to have at least 10-15 seconds of transition time.

B) On the minute, for 15 minutes:
Min 1 – 13 Wall balls
Min 2 – 12 Box jumps 24/20
MIn 3 – 11 Row calories
MIn 4 – 10 Sumo Deadlift High Pulls + 10 Push jerks 75/55
Min 5 – Rest

Scale so you have 15 seconds of transition time each minute

A) On the minute, for 15 minutes:
1) 3 Power Snatches 135/95
2) 10 Pullups
3) 30 Double-Unders

The Power Snatch should be on the medium-heavy side. Touch-and-go on the fast side but quick singles are okay. sub jumping pull-ups for pull-ups  and 15 attempts or 60-90 Single-Unders for dubs as needed. The goal is to have at least 10-15 seconds of transition time.

B) On the minute, for 15 minutes:
Min 1 – 13 Wall balls 20/14 
Min 2 – 12 Box jumps 24/20
MIn 3 – 11 Row calories
MIn 4 – 10 Sumo Deadlift High Pulls + 10 Push jerks 75/55
Min 5 – Rest

Scale so you have at least 15 seconds of transition time each minute.

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