Sunday: Jan 20th

A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps

B.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87.5%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Sunday: Jan 20th

Saturday: Jan 19th

 

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Saturday: Jan 19th

Wednesday: Jan 16

 

A. Mobility
Spend 10-15 min on shoulder mobility and spine flexibility

B. 18.3
14 min cap
2 rounds for time:
100 double unders (sub single unders 2:1)
20 ohs 115/75
100 double unders
12 ring muscle ups (sub ring dips x 2)
100 double unders
20 db snatches 50/35
100 double unders
12 bar muscle ups (sub pull ups x 2)

L1: 95/65
L2: 75/55
L3: 55/33

Wednesday: Jan 16

Tuesday, January 15th:

A. Power Clean
12 min to build a heavy single

Rest until clock hits 15:00 then:

B. AMRAP 10 min of:
3 Strict Handstand Push-Ups
3 Power Cleans
6 Strict Handstand Push-Ups
3 Power Cleans
9 Strict Handstand Push-Ups
3 Power Cleans
12 Strict Handstand Push-Ups
6 Power Cleans
15 Strict Handstand Push-Ups
6 Power Cleans
18 Strict Handstand Push-Ups
6 Power Cleans
21 Strict Handstand Push-Ups
9 Power Cleans

Etc. adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.

Rx: 185/125

Then:

C. AMRAP burpees in 2 min

Tuesday, January 15th: