OLY: Hang Power Cleans

Max reps @ 65%

Rest 3 min

Max reps @ 60%

Rest 3 min

Max reps @ 55%

WOD: For Time

10-8- 6-4- 2 Power Cleans (175/105) (205/125 Rx+)

A) Complex; Clean + Clean and jerk, 5 sets @ 80 – 85% of 1rm Clean and jerk.

B) CF Metcon

C) Deadlift; build up to 2 sets of 2 @ 90% of 1rm

Skill: KB Bent Over Rows

4x10, increasing weight

WOD: Teams of 3

120 AAB Cals

120 DB Press (30-40/15- 25)

120 Ring Rows

Workout of the day - January 30th 2017

Freeze

Warm Up:
2 Rounds
Turf Run - Down and Back
5 Burpees
5 Squats
5 Pushups


Skill:

STRENGTH: Back Squat

Every :90 sec x 5 rounds

3 Reps @ 70-75%

WOD: TABATA 16.1

OH Lunge (95/65)

Bar Facing Burpee

OH Lunge (95/65)

C2B

:40 on/:20 off

5 Rounds

Skill: Front Squat

15 min to a heavy 3 reps

WOD: AMRAP 20

6 Burpees

12 Jumping Squats

18 Mountain Climbers

Every 3 rounds, 400m run (500m row)

Score is heaviest 3 reps/rounds + reps

A) Snatch complex; E90sec x 5rds; Power Snatch + Hang Snatch + OHS @ 80-85% of 1rm PS

B) CF Metcon

C) Toes to bar; 5min EMOM x 10 reps

OLY: Clean Complex

20min -ish to find a 2RM of the following:

Power Clean + Hang Squat Clean + Thruster

*May take a slight break and readjust after the first rep of the complex.

WOD: AMRAP 9

60 DUs (120 single)