Monday – 02/01/21

Strength:
High Hang squat clean
On the Minute x 10:
1 High Hang Squat Clean
*start light, build to AHAP. Goal is to build all sets.
“Wonderworld:”
For Time: (16 min time cap)
100 Double Unders
21 Power Cleans
21 Barbell-Facing Burpees
100 Double Unders
15 Power Cleans
15 Barbell-Facing Burpees
100 Double Unders
9 Power Cleans
9 Barbell-Facing Burpees
Power Clean – 155 / 105 lb
*mod 2x singles. Cleans are doable in sets of 5’s. Fast singles are okay.
HOME WOD:
For Time:
100 Double Unders
21 Double Dumbbell Power Cleans
21 Burpees Over Dumbbells
100 Double Unders
15 Double Dumbbell Power Cleans
15 Burpees Over Dumbbells
100 Double Unders
9 Double Dumbbell Power Cleans
9 Burpees Over Dumbbells
Tuesday – 02/02/21
Primer:
Every 90s x5
3 push Jerks
*build to AHAP. From racks
“Uplifting:”
Ascending Ladder For 10:00
3 Box Jump Overs
3 Toes To Bar
3 Push Jerks
3 Chest To Bar Pull-Ups
6 Box Jump Overs
6 Toes To Bar
6 Push Jerks
6 Chest To Bar Pull-Ups
9 Box Jump Overs
9 Toes To Bar
9 Push Jerks
9 Chest To Bar Pull-Ups
…Continue To Add 3 Reps To Each Movement Each Round Until The Time Cap Is Reached.
Barbell – 135 / 95 lb
Box – 24″/20″
*push Jerks doable in sets of 5’s or more.  Mod kipping leg raise. Mod jumping C2B.
HOME WOD:
Ascending Ladder For 10:00
3 DB hops (L/R=1)
3 Toes To Bar OR V-ups
3 DB Push Jerks (50’s, 35’s)
3 Chest To Bar Pull-Ups OR bent over rows
6 DB hops
6 Toes To Bar OR V ups
6 DB Push Jerks
6 Chest To Bar Pull-Ups OR Bent over rows
9 DB hops
9 Toes To Bar OR v ups
9 DB Push Jerks
9 Chest To Bar Pull-Ups OR bent over rows
…Continue To Add 3 Reps To Each Movement Each Round Until The Time Cap Is Reached.
Wednesday – 02/03/21
Strength: 
EMOM x5
3 pause front squats @75% or AHAP
*3s pause
“4th Down:”
AMRAP 4:
24/20 Calorie Row
24 Single Dumbbell Alternating Power Snatches
24 Thrusters
Rest 4 Minutes
AMRAP 4:
18/15 Calorie Row
18 Single Dumbbell Alternating Power Snatches
18 Thrusters
Rest 4 Minutes
AMRAP 4:
12/10 Calorie Row
12 Single Dumbbell Alternating Power Snatches
12 Thrusters
Dumbbell – 50 / 35 lb
Barbell – 75 / 55 lb
*row pace goal 1100/900 cal/hr. DB and thrusters doable unbroken.
HOME WOD:
3 Rounds x AMRAP 4:
24 Dumbbell Facing Burpees
24 Alternating Dumbbell Snatches
24 Single Dumbbell Thrusters (Switch Every 6 Reps)
Rest 4 Minutes Between Rounds
Thursday – 02/04/21
TBD
Friday – 02/05/21
Primer:
E2MOM x5
3 snatch-grip DL + 2 hang power snatch + 1 OHS
*build to AHAP. Sets are UB
“Bartender:” 
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell – 115 / 85 lb
*all movements are doable unbroken.
HOME WOD:
AMRAP 10:
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbell Push Jerks
Saturday – 02/06/21
“Purdy Thirty:”
5 Rounds:
30/24 Calorie Row
30 Wallballs
30 Box Jump Overs
Wallball – 20 / 14 lb
Box – 24″/20″
HOME WOD:
On the 4:00 x 7 Rounds:
400 Meter Run
20 Alternating Dumbbell Hang Power Snatches (10 Each Side)
10 Double Dumbbell Burpees