Friday 1/25

If you are able to do one of the MACC workouts today for those competing I would do one of the gymnastics ones today 19.2 or 19.3 and then if able do the other one on Sunday. 19.1 tomorrow 

Or try to knock out two tomorrow which will be programmed

1) Snatch complex x 5 building

Snatch DL + Low Hang Snatch (2" off floor)+ Hang Snatch (drop) Snatch 

2) Bench Press 1 x 6, 1 x 4, 1 x 2, 1 x 4, 1 x 6

-just like Mon and weds increase on the way back up

3)Tabata row

Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

4) 4 rounds 

10 DB Bicep Curls 

10 Weighted GHR

:20-30 Barbell OH Hold (heavy ish) tight belly and butt