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Tuesday 140617

RJ floating during his double unders.


101 & 201

8 min @ 85% effort:
20M/15F cals AD
12 Russian KB swings, 24/16kg
12 box jump step-downs, 24/20″

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rest 4 mins

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8 min @ 85% effort:
10 t2b or 10 v-ups if can't do kipping t2b
10 alt'g lunge jumps
5 TnG power snatch, 101 - 75/55; 201 - 95/65

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rest 4 mins

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8 min @ 85% effort:
150m row
20 double unders
5 shoulder shrugs (101, DEMO) or 5 HSPU (201)

Notes: It does not matter which set you start on, therefore we'll split up based on class size. The idea here is relatively simple: low-skill movements that will allow you to just work for the duration. You should never stop moving. Sustain your effort throughout. You should warm-up every necessary movement before we begin (especially PS, t2b, shoulder shrugs/HSPU) and we'll allot time to do so.

Post rounds/reps per set to Facebook.


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