Thursday – January 3, 2018 (20190103)

Level 1

15 min amrap
200/150m Row
3 Box jumps
6 Toes to bar
9 KB swing
36 jump rope
Level 2

15 min amrap
200/150m Row
3 Box jumps 24/20
6 L-Raises
9 KB swing 35/26
6 Double unders

 

Level 3

15 min amrap
200/150m Row
3 Box jumps 24/20
6 Toes to bar
9 KB swing 53/44
12 Double unders

 

Level 4 Rx

15 min amrap
200/150m Row
3 Box jumps 30/24
6 Toes to bar
9 KB swing 70/53
12 Double unders
Motivation

 

 

Strength

Hang Power clean sets of 3 working to heavy

 

Mobility: couch stretch, banded shoulder stretch

 

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