Tuesday, January 31st

36 Amazing Benefits (and Side Effects) of Coffee -Jen Reviews

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

A) 3 sets of:
Hang Snatch High Pull x 5 reps
rest 45 seconds
Single Arm Bottoms Up KB Press x 8-10 reps
rest 45 seconds
Overhead Squat x 8 reps
Rest 45 seconds

B) For Time
800m Run
Then…
21-15-9
Pushups
Box Jumps 24/20
Then…
800m Run

Buy in with a 800m run, perform the couplet, and then cash out with another 400m run. Chest to the floor and full lockout of the elbows at the top. Try scaling with hands on a box and touch chest to the box. A two foot take of is Rx on the box jump and bounding or stepping down is ok. 

A) Every minute on the minute for 10 minutes: 
Power Snatch + Hang Squat Snatch + Overhead Squat

Build to a heavy load on the complex

B) For Time
800m Run
Then…
21-15-9
Russian Kettlebell Swings 70/53
Walking Lunge with KB in goblet carry  
Then…
800m Run

Buy in with a 800m run, perform the couplet, and then cash out with another 400m run. The swings should be on the heavy side and unbroken on the fast end. The Walking Lunge reads as 21-15-9 steps total, not per leg)

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