Monday 25.01.2016


L1) 30 Box Jumps 20"

30 Jumping Pull-ups

30 Kettlebell Swings 35/25

30 Walking Lunge steps

30 Hanging Knee Raises

30 Push Jerks 45/35

30 Good Mornings

30 Wall Balls

30 Burpees

90 Skips

L2) for time:

30 Box Jumps 24/20

30 Pull-Ups

30 Kettlebell Swings 53/35

30 Front Rack Lunges 95/65

30 Toes-to-Bar

30 Push Jerks 115/75

30 Deadlifts 135/95

30 Wallballs 20/14

30 Burpees

90 Double Unders

Comp) 1) "The Dirty Thirty"

30 Box Jumps 30/24

30 C2B Pull-Ups

30 Kettlebell Swings 70/53

30 Front Rack Lunges 135/95

30 Toes-to-Bar

30 Push Jerks 155/105

30 Deadlifts 175/125

30 Wallballs 20# 11'/10'

30 Burpees

90 Doube Unders

(1 bar, change your own weight)

2) 5 sets of: Power Snatch + OHS + Hang Squat Snatch (climbing)


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