Tuesday. 1.12.16

MOB: Full body.
WU: 2:00 of jump rope.
R: Hang power snatch. Snatch grip high pull.

S: Hang power snatch. 15:00 to a heavy single.
C: 10 rounds for time of:
3 snatch grip high pull at 105% of today’s HPS 1RM.
12 pushups
21 double unders


LIII: 6 pushups.
LII: 12 pushups at sub of choice. :30 of double under practice.
LI: 6 pushups at sub of choice (try a more challenging option!). :30 of double under practice.

PWMOB: Rollout calves and triceps. Lax ball in C/S/B/Forearms/Traps.

S: 5 rounds of hard and heavy sledgehammer strikes. :30 right arm/:30 left arm. 2:00 rest.
C: 10 rounds for time of:
10 DB shrugs
12 pushups
21 double unders

Advanced: 9 ring dips off the high rings. UB DU.
Endurance: None

S: Hang Power Snatch practice.
C: 10 RFT of:
8 RKB swings
8 pushups OR DB bench press
8 calorie row

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