Thursday Jan 12

25:00 Clock
Every 1:30 x 5 (7:30) (0-730)
Power Clean + Power Jerk
5x 3 Power Clean + 2 Power Jerk @ 67%
Singles on cleans- fast reps catching as high as possible
5:00 Rest. / Prep for Deadlift (730 – 1230)
Every 2:30 x 5 (12:30) (12:30 – 25:00)
Deadlift
1×10 @57%
1×8 @67%
1×6 @71%
1×6 @ 76%
METCON: (15:00)
20/16 cal bike
3 Rounds of “the chief” — 3 power clean (135/95) – 6 push ups – 9 air squat
20/16 Cal Bike
2 Rounds of “the chief” — 3 power clean (135/95) – 6 push ups – 9 air squat
20/16 Cal Bike
1 Round of “the chief” — 3 power clean (135/95) – 6 push ups – 9 air squat
OPTIONAL WORK:
BACK HEALTH: sorenson hold + back extension (4x:30 hold – every :10 perform 1 back extension) — (glutes squeezed, body parallel to floor)
fan bike: 3:00 easy ride — 3x :30 hard 1:00 medium

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD