Monday 01/19/2020

Strength:
Power Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

*build to AHAP. UB power cleans

“Air Fryer”
3 Rounds: (12min cap)
50 Air Squats
10 Power Clean & Jerks (135/95)

Tuesday 01/20/2020

“Part Time”
3 Rounds: (20 min cap)
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike

Wednesday 01/21/2020

Strength:
E2MOM x5
3 Front Squats @85% or challenging set of 3

“Peter Rabbit”
For time: 8min cap
50 DB front squats (50’s/35’s)

*EMOM starting at 0:00, perform 30 DU. Mod 20 plate hops. DU/plate hops should take 20s or less. DB weight should be doable in at least sets of 10’s. This workout is meant to be a sprint. Focus on fast transitions.

Thursday 01/22/2020

Strength:
Every 90s x4
3 Strict shoulder press
*building. Goal is to establish a 3rm.

Partner WOD
“2 Minute Drill”
18 Min AMRAP
250m Row
12 Deadlifts (205/150)
10 HSPU

*Partner must complete a full round before switching. Partners must alternate rounds.

Friday 01/23/2020

Skill/Strength:
Every 90s x5 rounds
3 position hang snatch (high hang, hang, low hang)

*Build to AHAP. Mid thigh, above knee, below knee.

“Battery Acid”
3 Rounds: (15min cap)
10 Hang Power Snatches (95/65)
12 Toes to Bar
14 Box Jumps (24/20)
Then…
50/40 Calorie Bike