Monday 1/15

WARM UP

3 Rounds:
200m Run
1 Empty Bar Complex
3 Triple Extensions
2 High Pulls
1 Muscle Clean
1 Front Squat
1 Power Clean
1 Squat Clean
1 Jerk
10 Kip Swings

SKILL

E2MOM 10 mins
3 Front Squats
Build to a heavy 3 rep max

For Challenge Athletes on your Benchmark log sheet write down the highest weight you complete for 3 reps. If you failed also write at what weight and how many reps completed.

WORKOUT OF THE DAY

15 min AMRAP
10 Squat Clean and Jerks (155/115) (Anywhere X Athletes do 10 kb swings @ 24kg/16kg)
20 Bar over Burpees (2 foot take off)
30 Box Jumps (24/20) (Modify to Step Ups, try to stick to RX height)
400m Run
30 Double Unders (3:1 scaling for singles)
20 Bar over Burpees
10 Bar MU (Modifications: pull ups, banded pull ups, jumping pull ups. No chest to bar)

For Challenge Athletes on your Benchmark Log Sheet write down all your modification and weights. You need to do the EXACT SAME mods and weights (in the WOD not the FS Lift) in week 6 so write all details down and be super specific.
Score is total # of reps
400m run = 40 reps 1 rep for every 10m if you finish on the run estimate how many meters you finished.

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 oh squat hold
10 sots press

A) EMOTM 10:00:
High hang pull + mid hang pull + full snatch

B) 20:00 build to heavy:
Full snatch + high hang snatch

C) 7 x 1
3 position lift off @ 120% of day’s 1RM
*pause 3 seconds at each position