Friday, January 17, 2014

DAY 16 of the double under challenge!

BBG

1.)  8:00 to work to a 1rm Power Clean & Jerk (stay within the time limit - no more than 4-5 attempts).

2.) Every 30 seconds for 3:00 - 1 Power Clean & Jerk @ 80% of max from #1.

Strength/Skill

1.) Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.

2.) 4X30 sec. ME HSPUs.

Adv- deficit HSPUs

Int– pad assisted HSPUs

Beg- box or off a bar HSPUs. 

3.) WOD

20 min AMRAP of:

10 KB Swings (1.5/1pd)

10  Box Jumps (24/20")

10 T2B 

For Total Reps