Tuesday- January 1, 2013

warm up

450m run

then...

3 push ups

8 pass throughs

6 knee jumps

3x

EMOM 10

1 power snatch (155lbs/105lbs)

1 squat snatch

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside
Dynamic Effort Lower
Cambered Bar

12 sets x 2 reps

50% + chain & bands

1 1/4 Front Squats

10-20 reps

Accessory Work

-Reverse Hypers

3-5 sets x 10 reps

-sit ups (weighted. straight leg, ab-mat, or GHD [athletes choice])

Endurance

100m run

1 minute rest

10x

Row

11 minutes with splits held at 2:00/2:15 (male/female)

Swim

25m swim

1 minute rest

6x