Monday, 1-27-14

Strength/Skill – 5 x 1 P.J. + 1 Split Jerk For Time 10,20,30 yd shuttle 21 Back squats Rest 1 MIN 10,20,30 yd shuttle 18 Thrusters Rest 1 MIN 10,20,30 yd shuttle 15 Overhead squats Barbell 95/65 One minute rest is so the shuttle can be completed A.F.A.P.

Strength/ Skill: Snatch Balance + 2 OHS x 6 Build to heavy Complex Snatch Grip Deadlift- 5×3 Increase weight each set. Start @ 90% 1RM Snatch 4 Min AMRAP – 12 KBS 70/53 8 HSPU 4 Power Clean 75/55 *rest 2 min * 4 Min AMRAP – 12 Power Clean 75/55 8 KBS 70/53 4…

2 RDs 10 Russian Swings 10 BB Thrusters 10 BB Hang Power Cleans EMOM x 16 Even- 4 Hang Power Cleans (Build in weight) Odd- 50 D/U 2:1 12 min Ascending Ladder by 5’s 5 Slam Balls 30/20 5 KBS 53/35 5 Single Arm DB Hang C&J 50/35

Partner WOD – “Hold the Line” Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5 burpees. 20 minute AMRAP 40 box jumps (24/20″) –…

48/32 AAB 40 Thrusters 75/45 20 Burpee Pullups (6″ above reach) 36/24 AAB 30 Thrusters 15 Burpee Pullups 24/16 AAB 20 Thrusters 10 Burpee Pullups  

NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM. Strength: Clean and Jerk 2-2-1-1-1-1 (work up to heavy single) WOD: 12 Minute AMRAP 5 Burpees 3 Cleans 2 Jerks *weight should be 60% of heaviest rep from strength session*