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