Monday – January 7, 2019 (20190107)

Level 1

13 min AMRAP

3 Rounds of

14/12 Calorie Row

6 Hang Power Clean

14 Jumping Pull ups

6 Shoulder to overhead

Remaining time,

Max Cal Row

Level 2

13 min AMRAP

3 Rounds of

14/12 Calorie Row

6 Hang Power Clean #65/53

6 pull ups

6 Shoulder to overhead

Remaining time,

Max Cal Row

Level 3

13 min AMRAP

3 Rounds of

14/12 Calorie Row

6 Hang Power Clean #95/65

14 pull ups

6 Shoulder to overhead

Remaining time,

Max Cal Bike

Level 4 Rx

13 min AMRAP

3 Rounds of

14/12 Calorie Row

6 Hang Power Clean #135/93

14 Chest to bar pull ups

6 Shoulder to overhead

Remaining time,

Max Cal bike

Motivation

Strength

20 Rep back squat (add 5/2.5 pounds)

Mobility: couch stretch, hip smashing

Don’t Stop Here

More To Explore

Friday December 6th, 2019 (20191206)

Level 1 12 minute As Many Reps as Possible 1-1 2-2 3-3, and so forth Assisted Bar Dip Squat Snatch Technique Level 2 12 minute