Monday 1.28

Monday 1.28


Strength: Front Squat
3-3-3-3. all heavy, then 1-1-1 with 3s pause in bottom, all heavy

Buy in: 30 Clean and Jerk 115/75
then AMRAP with rest of time:
7 Overhead Squat
10 Lateral Burpees Over Bar

S: 20 CnJ, 75/55
L1: 95/65
Rx+: 135/95

Core: 10m AMRAP
10 Situps
20 Russian Twists
– EMOM including start perform 8 Jumping Pull-ups

Conditioning: For Time
60 KB Swing, eye high, 53/35
then 4 Rounds
10 Burpees
10 KB Goblet Squat
then 60 Hollow Rocks

The Program

1. Strength and WOD

2. Snatch
a: E 90s x 6 sets : 1 Power Snatch + 1 Squat Snatch
b: EMOM 6m : 1 Squat Snatch + 1 Overhead Squat

3. E 3m for 15m
4 Thrusters, KB in each hand
4 Lunges, KB @ sides
4 Dbl KB CnJ
4 Dbl KB Hang Snatch
30 Double Unders

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