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