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


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