WOW I can’t believe that just happened !!! BYE BYE January!
A. Push Press Single building up during 8:00 EMOM
B. Seated Sled pulls x 2:00 on 3:00 off x 3 sets … LOAD it up heavy heavy , move fast and efficiently. AS many rotations as possible within the 2:00 USE THE SLEDS AND PERFORM ON TURF **
C. 50,40,30,20,10 Ab mat sit ups
10 calorie row between each round
A. Snatch + 1 OHS 155/105 … if you cannot do this weight you can add 5-10 lbs from your last weeks weight every minute x 6:00
B. Back squat 4,2,1,1,1 HEAVY sets for all work up to close to 90-95% for your singles … if feeling great go for that MAX ** the rest is minimal however. As you change weights , this is your rest time and GO**
2,4,6,8,10… etc . going up till time is up
pull-ups ( if you cannot perform pull-ups great then please do ring rows to keep this workout moving and your heart rate UP!! GOAL IS TO MAKE IT FEEL LIKE FRAN and an OPENS tester!