January 25, 2016

A) 6 rounds of:
5 Toes to Bar
5 Clean & Jerks (any style) 135/95#
Rest :30 between rounds - absolutely all out effort every round.

B) With a 20:00 running clock...
1) AMRAP in 12 minutes of:
30 Double-Unders
15 TTB
15 Clean & Jerks (any style) 95/65#
2) With the remainder of the 20:00 clock:
Establish a 3rm TNG Clean & Jerk of any style (must be unbroken, the
bar may not be dropped until all 3 reps are completed)

Here are this weeks aerobic workouts.  Remember these can be completed any day.  Make sure you keep that heart rate low.  Think conversation pace. 

Aerobic Capacity
A) 4 rounds
1000m row
25 KB Swings 35/26
25 Pushups

B) AMRAP in 30 MInutes of:
25 Step ups 20"
25 Jumping pull-ups
25 Kettlebell swings 35/26
25 Walking Lunge
25 Situps
25 Push press 45/35
25 Back extensions
25 Wall ball 14/10
25 Burpees
25 Double unders