Wednesday Jan 16, 2019
CARDIO PARTY-O
Competition Class
Strength
Skills&Drills
A. 10min to heavy single clean & jerk
B. Clean & Jerk Ladder Down - For Time:
4 @ 80%
6 @ 70%
8 @ 60%
10 @ 50%
GYMNASTICS CONDITIONING
E5M20M
5 Bar Muscle Ups
2x10m Handstand Walk
1 Legless Rope Climb + 1 Rope Climb (stay on rope)
*each for time
MetCon
CLASS
40min EMOM
min1: 12/9 Cal Row
min2: 12/9 Cal Bike / Ski
min3: 12 Burpees
min4: 20 Squats + 10 Jumping Lunges
