January 15
Fitness
A.
Three sets of:
Deadlift x 6-8 reps
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B.
For time:
50 Calories on Rower
30 Thrusters
800 Meter Run
Performance
A.
Deadlift
3@70%
3@80%
3+@90%
Between each set, perform unbroken Kettlebell Swings x 20 reps (32/24 kg)
Rest 2 minutes
B.
Shoulder Press
3@70%
3@80%
3+@90%
C.
For time:
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters