Friday, 12/14/2018

A. Front Squat
5 @ 40%
5 @ 50%
5 @ 60%
B. 100 Clean and Jerks
On the 3:00: 3 Burpees + 10 Double Unders or 30 Singles
Weight Climbs every 20 reps
Weight 1: 65/95
Weight 2: 80/115
Weight 3: 95/135
Weight 4: 105/155
Weight 5: 135/185
30 minute time cap
Ninja. Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell/Kettlebell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
Bonus:
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more