Group Class 12.28.16

PERFORMANCE
A.
Take 15-20 minutes to build to today’s 1-RM Power Clean
B.
For time:
10 Power Cleans
(RX=155/105lbs)(RX Plus=185/135lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders
FITNESS
A.
Three to Four sets of:
Deadlift x 8 reps
Single-Leg Hip Bridge x 12 reps each side @ 2011
50 meter Suitcase Carry each arm
Rest 60 seconds
B.
Four rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches
12 Toes to Bar or Lying Down Leg Raises
[20 min time cap]