Tuesday Jan 16, 2018
Grab some DBs
Competition Class
Strength
Skills&Drills
E3M15M
12 GHD Sit-ups
40ft HS Walk
2 Rope Climbs (stay on rope b/w reps)
CORE
3 Super Sets of
Bird Dog 1-arm KB/DB Row (10 each arm)
15 Side Plank banded hip taps L&R
MetCon
10min EMOM
odds: 3 TnG Power Cleans
evens: 1 complex
"*complex = 1 beat swing, 1 knees to
chest, 2-3 T2B"
4 Rounds for Time:
15 Power Cleans 135/95
12 DB Thrusters 50/35
9 T2B
