Friday 2.1.19

Essentials:
A.
4 Sets
Box Squat x 5 reps
All working sets should be heavy
On the 2:30 min

B.
For Time:
Row x 15 cal
Alternating Dumbbell Snatch x 20 reps light
Row x 15 cal
Snatch x 15 reps Moderate
Row x 15 cal
Snatch x 10 reps Heavy
*9 min Cap*

Fitness:
A.
4 Sets
Box Squat x 5 reps
All working sets should be heavy
On the 2:30 min

B.
For Time:
Row x 15 cal
Snatch x 15 reps 115/75
Row x 15 cal
Snatch x 10 reps 135/85
Row x 15 cal
Snatch x 5 reps 155/105
*9 min Cap*
RX+: (135/85)(165/105)(185/125)

Performance:
A.
4 Sets
Box Squat x 5 reps
All working sets should be heavy
On the 2:30 min

B.
For Time:
Row x 15 cal
Snatch x 15 reps 135/85
Row x 15 cal
Snatch x 10 reps 165/105
Row x 15 cal
Snatch x 5 reps 185/125
*9 min Cap*