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Rolling 100’s x 7

3 muscle  ups plus one more for every m +/-

A. Muscle snatch to max

then 4×1 at 85%

B. Snatch grip Push Press

5×3 at 75%

C. Hang full clean

5×2 at 80%

D. Class

Tuesday January 15, 2019

Skill

Back squats 5×4

WOD
15 minute cap
Ladies go reverse order!

30 cals bike
40 front rack lunge 75/55
50 thrusters 75/55
40 push-ups
30 pull-ups

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warm up: row 2500 m

mobilize

5-3-1 Snatch Warm up

A. 2 position snatch (floor and knee)

up to max then 3×1 at 80%

B. Clean Grip Speed Deadlifts

5×5 at 90%

C. Front Squat every 4 min

5-5-3-3

D. Class

Monday January 14, 2019

WOD 16 min cap
24-18-12-6
Burpee Box Jump 24/20
40’ lunge
HSPU
40’ lunge

Finisher
3 sets
10 each direction KB Halos
10-20 strict hanging knee
raises. No swinging
10 ea leg Bird dogs

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warm up

12 min emom

1: 16/12 cal row

2: 16/12 cal bike

3: 16 alternating db snatch 50/35

A. Front squat plus jerk up 4×1 at 70% of 1 rm clean and jerk

B. No hook no foot power snatch

10 lifts total.

C. Up to you. Class workout, lifting, gymnastics etc… tomorrow is Snatch/clean and Jerk testing day