Monday, 12/21

Cash In: 1 x 800

Cash Out: 2×25 floor wipers

Basic

Four sets of:

  • Russian Step-Ups x 8-10 reps each leg
  • Rest 60 seconds
  • Dumbbell Bench Press x 8-10 reps @ 2011
  • Rest 60 seconds
  • Side Plank x 30 seconds each side
  • Rest 60 seconds

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:

  • 20 Kettlebell Swings
  • 10 Burpees
  • 200 Meter Run

 

Performance

Take 15-20 minutes to build to today’s 1-RM Snatch

 

For time:

  • 5 Shoulder to Overhead (185/125 lbs)
  • 10 Power Cleans (185/125 lbs)
  • 15 Burpees Over the Barbell
  • 600 Meter Run
  • 15 Burpees Over the Barbell
  • 10 Power Cleans
  • 5 Shoulder to Overhead
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