012422-012822
Monday (Jan 24th)
Find your 3RM Front Squat from the ground for today.
Compete
15:00 AMRAP
5 Hang Squat Cleans @185/125lbs
10 SHSPUs
15 Sit Ups
Train
15:00 AMRAP
5 Hang Squat Cleans @135/95lbs
10 DB Push Press (Athletes choice)
15 Sit Ups
Tuesday (Jan 25th)
Split Jerk
3-3-2-2-1-1
*Build up each set
Compete
21:00 EMOM
1) 15/12 Cal Row
2) 15 Double DB Bench Press @50/35lbs
3) 12 Chest to Bar Pull Ups
Train
21:00 EMOM
1) 12/10 Cal Row
2) 15 Double DB Bench Press @(35/20lbs) OR HRPU
3) 12 Inverted Rows or Ring Rows
Wednesday (Jan 26th)
7:00 EMOM
3 Power Cleans @80% of 1RM power clean
Compete
4 Rounds:
3:00 AMRAP
3 Power Cleans @135/95lbs
6 Burpees
9 TTB
Rest 1:00 between rounds
*Re-start the amrap from the beginning each round
Train
4 Rounds:
3:00 AMRAP
3 Power Cleans @95/65lbs
6 Burpees
9 Knees to Elbow
Rest 1:00 between rounds
*Re-start the amrap from the beginning each round
Thursday (Jan 27th)
High Hang Squat Snatch
-3RM
Compete
5 Rounds For Time:
5 Muscle Ups
10 OH Squats @115/75lbs
50 DUs
Train
5 Rounds For Time:
5 Strict/Banded Pull Ups
10 OH Squats @75/55lbs Or KB Goblet Squats
75 Single Unders
Friday (Jan 28th)
Clean and Jerk
5x1 Reps @85% of 1RM
Compete
5 Rounds For Time:
10 Deadlifts @225/155lbs
20 Wall Balls @20/14lbs
*15:00 Time Cap
Train
5 Rounds For Time:
10 Deadlifts @155/105lbs
15 Wall Balls @20/14lbs
*15:00 Time Cap
