03-08-17

A. 5-10min Split Jerk Tech warm up

B. Split Jerks (off the racks) 5 x 5 @ light-moderate weight

C. 4 rounds of
3 Rope Climbs
4 Lengths Tough Sled Push
5-15 Pull Ups*
5-15 T2B
12/8 cal Ski
30 Sec Wall-Sit Hold

*Scaling Pull Ups – Toe Assisted Pull Ups

02-08-17

A. 2 Hang Squat Snatch + 2 OHS x 4
Scaled: 3 Hang Power Snatch x 4

B. 5 minutes of Burpees
Then, 5 minutes of: 7 Deadlifts @ 70/50kg + 7 Box Jumps @ 24/20”
Then, 5 minutes of: 7 Power Snatches @ 35/25kg + 7 Push Ups
Then, 5 minutes of: Row Calories