HAPPY NEW YEAR!!!
GWEN
Clean & Jerk 15-12-9 reps
Touch and go, even a re-grip off the floor is a foul. No dumping. Use same weight for each set. Rest as needed between sets.
Post weight to comments.
3 ROUNDS
3 Rounds
10 Power Snatches 42.5/30kg
20 Box Jump Overs 24/20"
30 Wallballs 10/7kg
Post time in comments.
STRENGTH
Deadlift
10-8-6-4-6-8-10
Perfect Press Ups
10-10-10-10-10-10-10
Post 4 rep Deadlift(try and increase from 15/12/17).
OTM 16 MINUTES
On the Minute 16 minutes
Odd Minutes – 15/12 Calorie Row
Even Minutes – 3 Power Cleans
Athlete’s choice on loading.
STRENGTH
Push Press
10-8-6-4-6-8-10
Hollow Hold
30-60secs
Post 4 rep Push Press and longest Hollow Hold in comments.
AMRAP 25 min
Teams of 3:
600 Meter Run (200m per athlete)
60/42 Calorie Bike
60 Thrusters
Round 1 – 30/15
Round 2 – 40/20
Round 3 – 50/30
Round 4 – 60/40
Round 5 – 70/50
Post Rounds/Reps in comments.