Tuesday, January 6th

Performance is in red, Competition is in blue,  Accessory Work is in orange, Optional Conditioning is in pink

Strength: A)Every 2 minutes, for 10 minutes (5 sets): Pause snatch deadlift x 3-4 reps
(Pause at mid-shin, kneecap, and mid-thigh for 2 seconds)

B) Every 3 minutes, for 6 minutes (2 sets): Double unders x 2 min AMRAP

10 minute AMRAP 
10 Wall Balls
10 Kettle Bell Swings
10 AbMat situps

Rest 5 minutes

10 minute AMRAP 
2, 4, 6, 8, 10, 12…
Alternating Dumbbell/Kettle Bell snatch – 35/20#
Buprees

Strength: A) On the minute, for 9 minutes (3 sets): 
-Dip x 8-10 reps
-Nose-to-Wall Handstand Hold x 45-60 seconds
-Double-Unders x 40-50 reps

B) Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

C) Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips
Keep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531