WOD

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14
Jan

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

13
Jan

Thursday 1/14

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

10
Jan

Monday 1/11

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

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