January 2024

Clean & Jerk (20:00) Build to a Heavy Set of 1 in 15:00 Then, take 90% of that set and perform… 1 Clean & Jerks Every 1:00 x 5 (5:00) *Power or Squat METCON (20:00) 3 Rounds: 200 M Run OR 250/200 M Row 15 Dumbbell Bench Press (Athlete Choice on Weight) Straight Into… 3 […]

Snatch (20:00) Build to a Heavy Set of 1 in 15:00 Then, take 90% of that set and perform… 1 Snatches Every 1:00 x 5 (5:00) *Power or Squat METCON (20:00) FOR TIME: Buy In: 20 Thrusters (RX: 95/65) — 3 Rounds: 9 Hang Power Snatches (RX: 95/65) 12 Box Jump Overs 15 Chest to

Aerobic Conditioning (30:00) 6 ROUNDS: Run 400 M OR Row 500/425M OR Bike 30/24 Cals 5 Wall Walks 100′ Heavy Double DB/KB Farmers Carry (athlete choice) *Find a steady, conversational pace and hold it throughout the duration of the workout

Strength Work: (20:00) Alternate between movements: 5, 6, 8 Strict Weighted Pull Up OR Chin Up (More challenging than last week) Deadlift 3×3 @ 80%-85% of 1 RM OR Build to a moderately heavy 3 (RIR 2-3) METCON (20:00) 25 – 20 – 15 Deadlift (RX: 155/105) (ADV: 185/125) Cal Bike Toes To Bar (SCALE:

Press (20:00) 15:00 Build to a Heavy set of 3 Strict Press Then, 5:00 for 3×3 @ 90% of that set METCON (25:00) FOR TIME: 3 Rounds: 24/20 Cal row 15 Strict Handstand Push Up (ADV: Wall Facing SHSPU) REST 2:00 1 Rounds: 60/48 Cal row 30 Shoulder to Overhead (ATHLETE CHOICE ON WEIGHT) ADDITIONAL

Back Squat (20:00) In 15:00, build to a heavy set of 3 on back squat Then, 5:00 for 2×3 @ 90% of that set METCON: (20:00) 3 Rounds: 15 Hang Power Clean (RX: 95/65) (ADV: 115/75) 30 Wall Ball (RX: 20/14) (ADV: 11’/10′ Target) 90 Crossover Singles (ADV: 45 Crossover Double Unders) ADDITIONAL WORK: EMOM

Clean & Jerk (20:00) Build to a Heavy Set of 2 in 15:00 Then, take 90% of that set and perform… 2 Clean & Jerks Every 1:15 x 4 (5:00) *Power or Squat METCON (20:00) 2 Rounds: 8 Wall Walks 15/12 Cal Bike Straight Into… 2 Rounds: 12 Double Dumbbell Clean & Jerks (Athlete Choice

Snatch (20:00) Build to a Heavy Set of 2 in 15:00 Then, take 90% of that set and perform… 2 Snatches Every 1:15 x 4 (5:00) *Power or Squat METCON (15:00) 4 Rounds of: 10 Thrusters (RX: 95/65) (ADV: 115/75) 35 Double Unders 10 Chest to Bar Pull Ups 35 Double Unders ADDITIONAL WORK: 15

Aerobic Conditioning (30:00) 2 ROUNDS: AMRAP 5: 25 Overhead Squats (RX: 45/35) (SCALE: A) PVC Pipe — B) Front Squat — C) Goblet Squat — D) Air Squat) Max Cal Row AMRAP 5: 50′ Walking Lunge (No Weight) (SCALE FOR Lunge — A) Reduce Distance — B) 16 Assisted Lunge — C) 16 Box Step

Strength Work: (20:00) Alternate between movements: 5, 6, 8 Strict Weighted Pull Up OR Chin Up Deadlift 3×4 @ 75-80% of 1 RM OR Build to a moderately heavy 4 (RIR 2-3) *Pull/Chin Ups — Build to a heavy set of 5, back off for a set of 6, back off for a set of