Feb 2017

20170212

“A:
3 sets, of:
Row 250M
Handrelease push ups x 10 reps
Shoulder wipes x 10 reps
Hand stand hold (nose to wall) x 30 seconds
Air Squats x 10 reps

B:
4 sets, of:
Hollow / Arch Swing + 1 pull-up x 2 reps
* focus on the timing of the pull, not if you chin gets over the bar or not

C:
Every 2 min for 10 min, of:
Single Arm Kettelbell Clean & Jerk (altering) x 10 reps @24/16 reps

D:
Bergeron Open Test (in pairs of 2)
AMRAP in 20 minutes
Wall Ball Shots x 50 reps @24/16kg
Double Unders x 50 reps
Box Jumps x 40 reps
Toes-to-Bars x 40 reps
Chest-to-Bar Pull-Ups x 30 reps
Burpees x 30 reps
Power Cleans x 20 reps @60/40kg
Jerks x 20 @60/40kg
Power Snatches x 10 reps @60/40kg
Muscle-Ups x 10 reps

E:
3 sets, of:
Russian twists x 20 reps @10/5kg”