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

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

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