Wednesday 7.1.20

Prep
3 Sets
Row x 10 hard strokes
Seated Box Jump x 10 reps
Skater Jump x 5 reps per leg

Essentials:
A.
6 Sets
2 Power Clean + 4-5 Push Press
On the 90 sec mark

B.
3 Sets
Sumo Deadlift x 8 reps
Tempo 30×1
Light to moderate load
+
Plank on Elbows x 45 sec
On the 3 min Marks

C.
8 min Amrap
Kettlebell Swing x Max reps
*Every min , including the start of the workout, perform 5 Push Ups or incline Push Ups .

Fitness:
A.
6 Sets
2 Power Clean + 4-5 Push Press
65-75%
On the 90 sec mark

B.
3 Sets
Deadlift x 5 reps
Tempo 30×1
70-80%
+
Knee up Plank on Parreletts x 15-20 sec per leg
On the 3 min Marks

C.
8 min Amrap
Kettlebell Swing x Max reps 55/35
*Every min , including the start of the workout, perform 5 Handstand Push Ups .
RX+: (70/55)(Strict Handstand Push Ups)