Fitness and Performance
3 x 6 sand bag hip press (3 sec pause)
Rest as needed
4 x 6-8 sand bag cleans
Rest as needed
4 x 8-10 bench press (hanging kb)
EMOM x 12
6 wall balls
2 burpees
add 2 Burpees each set, until failure then back to 2 and work up again
Sport
8 minutes
Find 2RM Clean
8 minutes
Find 1RM Jerk (rack)
EMOM x 12
3 C&J @155 + 2 T2B
add 2 T2B each set, until failure then back to 2 and work up again
Review jan.6.2014
