Tuesday Jan 14th

ACTIVATION

4 Rounds

Ski 150 m

20 Box step ups

STRENGTH

Dumbbell or Kettlebell Push Press 90% of 5RM for 3 x 5

Wide Grip Bench Press (wider than normal comp grip) 80% for 5 x 5

Hang Snatch Grip High Pulls 60% for 3 x 8

CONDITIONING

AMRAP in 2 min

10 Thrusters

3 Muscle Ups

2 Min Rest

4 Rounds

SKILL

25 foot handstand walk with plate obstacle course

Every 2 min for 14 min

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Wednesday Jan 15th

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Monday Jan 13th