Happy New Year!
Warmy
1 Suicide
10 barbell bent over row (bar weight only)
10 knee to elbow push up’s how to K2E push up
1 x 25yd Sideways Shuffle sideways shuffle
1 x 25yd stepping hamstring stretch stepping hamstring stretch
1 x 25yd lunge with twist lunge with twist
10 burpees broad jumps
Weightlifting:
Snatch
2 @ 50%, 2 @ 60%, 2 @ 70%,
2 @ 80%, 1 @ 85%, 1 @ 90%
15 minute time cap
Xfit WOD:
Partner up and complete the following;
30 Clean and Jerks (115/75) 10 minute time cap
Rest 2 minutes, then…
21,15,9 of;
Thrusters (95/65)
DU’s (3:1 singles)
Pull up work;
15,10,9,8,8
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