Workout of the Day 1/21/2015

Strength:

Performance and fitness –
a) Behind-The-Neck Press 9 @ 6, 9@7, 9@8 plus 3 repeat sets
b) Unilateral Dumbbell Row
10 @ 6, 10 @ 7,10 @ 8 plus 3 repeat sets

*Perform these exercises as a superset, moving directly from one to the other, then resting before the next set

Performance –
For time:
10 thrusters, 115#/75#
10 box jumps, 24″/20″
10 overhead squats, 115#/75#
10 box jump overs, 24″/20″
10 power cleans, 115#/75#
10 burpee box jumps, 24″/20″
10 shoulder-to-overhead, 115#/75#
10 burpee box jump overs, 24″/20″

Time Cap: 17mins

Fitness –
For Time:
10 DB Thrusters
10 Box Jumps
10 DB Front Squats
10 Box Jumps
10 DB Hang Cleans
10 Box Jumps
10 DB Press
10 Box Jumps

Time cap: 17mins

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