Friday 1/15
Strength:
Every 6 seconds for 30 reps
1 Power Snatch @ 55%
Workout:
EMOM 10
3 Power Clean
3 Shoulder-to-Overhead @55% (of Power Clean)
Rest 2
EMOM 10
1 Bear Complex
15 Lateral Hops
Strength:
Every 6 seconds for 30 reps
1 Power Snatch @ 55%
Workout:
EMOM 10
3 Power Clean
3 Shoulder-to-Overhead @55% (of Power Clean)
Rest 2
EMOM 10
1 Bear Complex
15 Lateral Hops
Skill Work:
Handstand Push-Up Practice
Workout:
EMOM 18
10 Dumbbell Floor Press + Pause at Lockout
10 Floor Wipers with Dumbbells
10 Single Leg Clean and Jerks with Single Dumbbell
Strength:
EMOM 9
Push Press @ 70%
7,5,3,5,7,5,3,5,7
Workout:
AMRAP 15
15/12 Calorie Row
12 Sit-Ups
9 Hand-Release Push-Ups with Pause at Lockout
Strength:
Every :90 for 10 rounds: Back Squat
Athletes will start by completing 10 reps at 45% and increase by 5% each round as a rep is dropped. The final round will be 1 rep at 90%.
Workout:
For time
3 rounds of:
30 Alternating Dumbbell Clean & Jerks
20 Toes-to-Bar
10 Handstand Push-Ups
Workout:
For Calories:
10 rounds of:
AMRAP 3
5 Bar-Facing Burpees
5 Squat Snatch @ 60%
Max-Effort Calorie Row
Skill Work:
Handstand Push-Up Practice
Workout:
EMOM 21
10 Alternating Single Leg Dumbbell Snatch
8 KB Wind Mills 4/4
6 Double Broad Jump
Strength:
Every 8 seconds for 30 reps
1 Power Snatch @ 55%
Workout:
For time:
1500m Row
75 Wall Balls
50 Toe-to-Bar
Strength:
EMOM 10
5 Deadlifts @ 65%
Workout:
EMOM 18
ODD Magic# Burpees
EVEN :30 seconds Max-Effort Slam Balls