Saturday 12/23/17

Saturday 12/23/17

A) Coaches Choice

B) In Teams Of 4 Perform:
4 Min Max Assault Bike (Athletes 1+2)
4 Min Max DB Box Jump (Athletes 3+4)
*Once 4 min is up, athletes will rotate and perform the station they have not yet performed
rest 2 min
then do:
4 Min Max Clean and Jerk (Athletes 1+4)
4 Min Max Cal Row (Athletes 2+3)
*Same format as above

**Only 1 athlete can work at a time. You may rotate athletes at any time

(RX for DB Box Jump is 24″x20lb ea. hand/20″x10lb ea. hand)

HIIT – “Body Snatcher” 

EMOM FOR 20 MIN DO :

30 sec max effort Jumping Lunges

rest 30 sec

30 sec max effort Single DB Thruster w/hip circles

rest 30 sec

30 sec max effort Bulgarian Lunges

rest 30 sec

30 sec max effort DB Snatch

 

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