Monday 10.1.18

Essentials:
A.
12 min
Front Squat
Build Up to a Heavy 4 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight

B.
For Time:
Alternating Dumbbell Power Snatch x 10 reps
Burpee Jumping Pull Ups x 15 reps
Burpee Box Step Over x 20 reps

Fitness:
A.
12 min
Front Squat
Build Up to a Heavy 4 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight

B.
For Time:
Power Snatch x 10 reps 115/75
Burpee Chest to Bar x 15 reps
Burpee Box Jump Over x 20 reps 30/24
RX+: (125/85)(Bar muscle ups)(36/30)

Performance:
A.
12 min
Front Squat
Build Up to a Heavy 4 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight

B.
For Time:
Power Snatch x 10 reps 145/100
Bar muscle Up x 15 reps
Burpee Box Jump Over x 20 reps 36/30