Wednesday, January 25

Clean and Jerk (9 x 1)

Warmup to 60% of 1RM -Add 5% each set until 95-100%

Clean Pull (3-2-2-2)

-Warmup to 100% of 1RM Clean for 1st set of 3 -Then 3 sets of 2 @105%

Back Squat (2-2-2-2-2-1-1-1)

-2 reps @60%,70%,75%,80%,85% Then: -1 rep @90% x 3

Metcon (AMRAP - Reps)

18 Min AMRAP:

80 Wallballs (20/14) 60 Calorie Row 40 1-Arm DB/KB Snatch (60/40) 20 OHS (135/95) 10 Ring MU

Rx+

18Min AMRAP: 100 1-Arm DB Snatch (60/40) 100 Wallballs (20/14) 100 GHD Situps 100 OHS (95/65)

CASH OUT - Gymnastics Conditioning

Metcon (Time)

For Time 5 Rds: 5 T2B 5 C2B (strict) 5 Bar MU Rest 1:00min Between sets

-On your own if you want to work on extra