21-25 JAN Workouts

Tuesday January 21 Warm Up 2 Rounds Row 400m 15 Russian Swings :20 HS Hold Get Strong Min Deadlift @80% 2 Rep every :30 for 10 Minutes AMRAP 20 10 Burpee + clean and jerk 95/65 15/12 Calorie Row 20 Pull Ups Coaches’ note: complete one burpee then complete one clean and jerk. That is one rep.

Wednesday January 22 Warm Up 3 Rounds Run 200m 10 Squat Clean Thrusters 45/35 Get Powerful Power Clean + Front Squat + Jerk AMRAP 4min x 3 Rest 2:00 Max Reps at 70%/75%/80% For Time 40 Burpees 50 Wallballs 20/14lbs 60 Power Snatch 75/55lbs 15 Min Cap

Thursday January 23 Warm Up 3 rounds 10 push ups 10 back squats 45/35 20 double unders Get Strong Min Back Squat in 12:00 build to heavy single Get Fit Min AMRAP 10 5 Muscle Ups 10 Front Squats 115/75 30 Double Unders

Friday January 24 Warm Ups 3 Rounds 10 Burpees 20 Lunge Steps w/ twist 20 kip swings Get Strong Barbell Front Rack Lunges 4 Rounds 1:00 on 3:00 off Max WL Steps, increasing weight each set Get Fit AMRAP 4min x 4 Rest 2:00 20 S-KB Box Step Ups 50/35 30 KB Snatch 50/35 Max Rep Toe 2 bar in remaining time

Saturday January 25 Jorge 30 GHD sit ups 15 squat clean 155/115 24 GHD sit ups 12 squat cleans 155/115 18 GHD sit ups 9 squat cleans 155/115 12 GHD sit ups 6 squat clean 155/115 6 GHD sit ups 3 squat cleans 155/115