Monday 1/29

WARM UP

5 x rolling 100 meter row
*Every meter +/- 100 equals 2 air squats + 2 ring rows

SKILL

8:00 to establish 3RM thruster

WORKOUT OF THE DAY

“Double Jackie”
For time:
2000 meter row
100 thrusters
60 pullups

RX: (45/35)

*20:00 time cap

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

20:00 AMRAP w/ partner:
200 meter sled push
50 push ups
200 meter partner carry
50 push ups

*Only one partner can be working at a time. Alternate at any point.

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
1 halting power snatch + 1 mid hang squat snatch

B) 15:00 to establish 1RM snatch

C) 5 rounds for completion @70-80% 1RM:
2 snatch lift off + 2 power snatch + 2 hang squat snatch

D) Snatch grip lunge in place
5 x 5 each leg