1/5/16

EMOM x 30
minute 1 - 10 Calorie Ski Erg
minute 2 - 10 Bar Facing Burpees (open pacing)
minute 3 - 10 Calorie Assault Bike
Done. On pace.
+
EMOM x 16
minute 1 - 1 Muscle Up
minute 2 - 10 HSPU
Done. For mu- worked on swing/pull during that minute


A1. DBL KB Front Rack Step Up x 16 reps (8/leg) rest 2 minute
35# kbs (didn't want to put too much weight on wrists so stayed here)
A2. Weighted Dead Bug x 10/side (2.5#) rest 2 minutes x 3 sets   Done.
+
Open Workout 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
*
94 reps (4 c&j round of 18) t2b felt great, pitfall was shoulders fatigued on jerks