Monday 010416

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3 Mid-Hang Snatches – EMOM for 6 min @75-85% –

1) Bench Press – 5×5 – AHAP
2) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 122115 and try to go up each set with continuous stride (no stopping to gather feet).

10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 Toes to Bar
50 Double-Unders

With the remainder of the 10 minutes-

AMRAP of: Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.

EMOM For 10 Minutes (Alternate Movements)
Even: 15 KB Swings (70/44)
Odd: 20 Box Jumps (24/20″)

1500m Row
Rest 2 Minutes
1000m Row
Rest 1 Minute
500m Row


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