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