1.17.20

A. Warm Up

6 rounds

Rowing sprints

30 seconds on 30 seconds off

Then

2-3 sets/arm

4 DB Push Press

4 DB Push Jerk

4 DB Split Jerk

*complete unbroken

B. Conditioning

“Widow Maker”

20 minute AMRAP

15 Double Unders (3:1 Singles)

15 Burpees

15 Box Jumps (20″)

15 Pull Ups

C. Extra Fun

3 sets

3 Muscle Clean

3 Push Press @ 31X1 Tempo

*build slightly from last week

Or

Every 3 minutes x 4 sets

4 reps TnG

Clean Grip Deadlift (No Hook Grip)

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