FRIDAY 1-20-17

Warm up
5 min of Cardio
Run
Row
2-3X

10 SHPT
10 OHS
10 Snatch Balance
10 Sots Press
BANDED
5 W’s
5 T’s
5 V’s
STRENGTH
Squat Snatches
(19 min total with Rest)
EMOM for 5 minutes
5 Reps (=25 Reps)
*Rest 2 minutes
EMOM for 5 minutes
4 Reps(20 Reps)
*Rest 2 minutes
EMOM for 5 minutes
3 Reps(15 Reps)

*increase as you go along from 5’s to 4’s/and then 3’s. Do fast singles, each set and try to get about 40 seconds rest in each interval. This was tough try and focus on keeping strong form each rep as you get tired throughout each of the 5 minutes.

WOD
5 MIN AMRAP
10 BURPEE
50 m Sprint
*1 min Rest
5 MIN AMRAP
10 T2B
50 m Sprint

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