January 11
Fitness
A.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Plank from Elbows
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees
Performance
A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today’s 1-RM.
B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs)
10 Burpees Over the Barbell