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
