Thursday January 24th
The 2017 Athlete of the year (AOTY) workout is this Sunday. Jenn put together an awesome workout for us. You don’t want to miss it
Skills
Handstand 10min
Note: Work on anything handstand, get inverted and work handstand hold, handstand push ups or handstand walk
METCON
4 rounds for time: 2 min rest btw rounds
6 inverted burpees
4 kettlebell hang power snatch right 53/35
2 kettlebell turkish get ups right 53/35
4 kettlebell hang power snatch left 53/35
2 kettlebell turkish get ups left 53/35
1 legless rope climb
Score is your time to complete all 4 rounds with the 2min btw rounds
Note: This workout is going to be extremely awesome!!!
Weightlifting
Clean and jerk primer
5 sets
1 power clean + 1 jerk
Clean
1-1-1-1-1
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
Push press
3-3-3-3-3
Acc work
GHD sit ups
15-15-15
