Monday, January 25

Monday- Cl&J tech work + UB Speed work + MAP 1
(in NYC)
(If they have heavy DB’s)
A. Single Arm DB Snatch, 5 x 5/arm for max weight, rest 60 sec b/w arms
B. 2-arm DB Power Clean to Push Jerk, build to a tough 5
(if they only have light weights)
A. 15 DB Deadlifts + 10 Hang Power Cleans + 5 Shoulder to OH, build to a tough set
+
For time:
21-18-15-12-9-6-3
DB Thrusters, 35#/H
Burpees
+
2 min rest
+
Bike 4 min @ 85%
rest 1 min
Bike 4 min @ 85%

A: 40# Dumbbells 
B: 40# Dumbbells

For time:

19:58. Felt wrecked, had trouble stabilizing the Dumbbells and lower back started hurting from the Burpees.