10862605_10152598813829077_4795906811966802653_o We send all of our love with Eric H. who leaves for California New Years Day!

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. "The Perfect Storm"

for time, in teams of two:

  • 90 thrusters
  • every time the bar touches the ground (or athletes rotate), both partners perform 5 pull ups.

rest two minutes.

then...

  • 90 power cleans
  • every time the sets are broken up (or athletes rotate), both partners perform 5 burpees.

rest two minutes.

then...

  • 300 double unders
  • every 30 seconds, athletes rotate, and both partners perform 5 toes to bar.
  • (there will be an 9 minute cut off)

One athlete works at a time on barbell or jump rope. Both athletes perform penalty sets together.

 

LIII: 115/83 pounds for thrusters, 155/105 pounds for power cleans

LII: 95/65 pounds (scale the thrusters with dumbbells as necessary), 135/95 pounds for power cleans

LI: 5 rounds of:

7 kb swings

7 dumbbell thrusters

7 ring rows

then: 5 minutes of double under practice

 

We are so thrilled to kick off New Years Day with you!