Friday Jan 7

A little chipper

Warm Up

2 Sets

2 min Row/Ski

10m Bear Crawl

5/5 Dead Bugs

 

2 Sets

5 Kip Swing + 5 Pull ups

5 Hang Muscle Snatch

5 Kip Swing + 5 Pull ups

5 OHS

Weightlifting

Not today

Workout

For Time

50 Power Snatch

5 Bar MU

30 Cal C2/Echo Bike

5 Bar MU

50 OHS

5 Bar MU

30 Cal C2/Echo Bike

5 Bar MU

50 Hang Squat Snatch

5 Bar MU

30 Cal C2/Echo Bike

5 Bar MU

RX

BB – 35/25 Kg

SC

BB – 30/20 Kg

C2B Pull up/Pull ups

FIT

BB – 20/15 Kg

Banded Pull ups/Ring Row

Extras

No Extras This Week

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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