Wednesday 28.12.2016


L1) 3 Rounds of 4:00 on / 4:00 off

15/12 Calorie Row

15 Air Squats

10m Shuttle Sprints with remaining time

Scaled) 3 Rounds (of Rx)

Rx) 5 Rounds of 4:00 on/ 4:00 off

30/20 Calorie Row

20 Lateral Squat Jumps

10m Shuttle sprints with remaining time

Comp) (choose the lifts you "Need" to work on.)

1) Hang Clean, 3 at 60%

3 at 65%

3x3 at 70%

2) Clean Pull, 4x3 at 105%

3) Jerks, 3 at 60%

3 at 70%

3 at 75%

2x3 at 80%

4) Front Squats, 3 at 78%

1 at 83%

3 at 78%

1 at 85%

3 at 78%

1 at 87%

5) Rx Workout


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