Friday, January 6, 2017

• Dynamic Warm Up

Strength:

5 Sets:

• Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

Skill:

• 12 Wall Ball
• 9 Pull Up
• 6 Snatch
• 3 Bar Facing Burpee

• Mobility

• Dynamic Warm Up

Strength:

5 Sets:

• Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

Skill:

• 12 Wall Ball
• 9 Pull Up
• 6 Snatch
• 3 Bar Facing Burpee

• Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets:

• Clean and Jerk x 3 (Build to today’s 3RM)

B) 5 Sets:

• Clean Grip Deadlift x 5

C) 5 Sets:

• Front Squat x 4
• Weighted Muscle Up x 3

Skill:

• 6 TnG Push Press + 6 Burpee 135/95

• 50 yard Farmers Carry
• Reverse Hyper x 8-10 (Heavy)