January 20, 2017 

January 20, 2017

Warm Up-

3 Minute Row

2 Rounds:

Seal Fit

*Push Ups in place of burpees

Strength-

Clean & Jerk:

:00 Minute Mark- 2 x 65% of 1RM               4:00- 3 x 70%                      8:00- 1 x 83%

1:00- 2 x 70%                                              5:00- 2 x75%                       9:00- 1 x 87%

2:00 1 x 75%                                               6:00- 1 x 80%                      10:00- 1 x 90%

3rd: Rest 1 Minute                                      7:00 Rest 1 Minute

WOD-

3 RFT:

250m Row

12 Hang Power Cleans 155/105, 185/125

50 Double Unders