1/13/15

sumo squat to stand x 10
TGU x 3/side
Single leg DL x 5/side

Fitness

A.  2 position PS (hip + top of knee)1+2 x 6 minute EmOM
+
5 CG bench press – immediately into
15 sec. aB sprint @ max
rest 2:30 minutes x 5 rounds
+
7 minute amrap @ max effort
10 KB sumo DL’s
10 plank walk outs
20 jump rope singles

Performance

A.  2 position PS (hip + top of knee)1+2 x 6 minute EmOM
+
5 CG bench press – immediately into
15 sec. aB sprint @ max
rest 2:30 minutes x 5 rounds
+
7 minute amrap @ max effort
10 DB power snatch; 55/30# (5/arm – alternating each rep)
30 double unders

*scale up to 70/55# if you can go unbroken with the weight with no press outs

“Sweat Sesh”
4 minutes on the AB @ 80% effort
rest 2 minutes
5 rounds




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