Wednesday 1/6

Wednesday 1/6

Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

 

Basic

Three sets of:

  • Front Squat x 6-8 reps
  • Rest 60 seconds
  • Single Arm Press x 6-8 reps each arm
  • Rest 60 seconds
  • Double-Under Practice x 60 seconds
  • Rest 60 seconds

Every minute, on the minute, for 24 minutes:

  • Minute 1 – 5 Thrusters (go heavy)
  • Minute 2 – 10 Strict Pull-Ups
  • Minute 3 – 15 Box Jump-Overs

 

Performance

Every 3 minutes, for 15 minutes (5 sets) of:

  • Front Squat x 2 reps

Every minute, on the minute, for 24 minutes:

  • Minute 1 – 5 Thrusters (go heavy)
  • Minute 2 – 10 Strict Pull-Ups
  • Minute 3 – 15 Box Jump-Overs
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