WODs for the week of January 18

Monday
 

1. Snatch
EMOM 2, building.  Athlete may perform a clean and jerk or press.

2. Conditioning
“Amanda”
9-7-5
Muscle ups
Squat Snatch, 135/95

3. Tabata Planks

Tuesday

1. Conditioning
A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105 95/65
5 min rest

B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 155/105 95/65

Mobiltiy as needed

Wednesday

1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

2. Barbell Cycling—these are meant to be done unbroken
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets

Thursday

Run
200m Run, ME strict pull ups, wide grip

200m Run, ME dips

200m Run ME chin ups

4 rounds, conversational pace, not for time

 

Friday

1. Snatch
A. Work up to a heavy Snatch Balance with 3 second hold in the bottom
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

Option:  A.  Work up to a heavy front squat with 3 second hold B. work up to a heavy HPC

2. Conditioning
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB/hanging raise

Adjust weights as needed but get as close to rx’d as possible, even if you are slow!

Saturday

Teams of 3 complete the following for time:
200 Front Squats, 135/95
200 Kipping HSPU
200 Box Jump Overs, 24/20″
200 Pull ups

Sunday

3 rm Back Squat

3x10 each:  Oh stepping lunges, Heavy KBS, stone to shoulder (75/95) Not for time