Wednesday 2015.01.07

January 8, 2015

Ariel’s Torture Chamber

Warm-up
4 Slow Rounds (10min Cap)
Row 250m
20 10 Empty Bar Thrusters

Clean and Jerk (E2MX20M; C&J- (%): 50,55,60,65,70,75,80,80,80 )
35kg, 39, 43, 47, 51, 55, 59, 59, 59, 59.

Muscle-ups
5 sets 30s kip pull practice

Metcon
Every minute, on the minute, for 30 24 minutes:
Minute 1 – 20 KB Swings (24/16 kg)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (2x8kg)
Minute 3 – 15 10 Burpees to 6″ Overhead Target

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