Admin

FRIDAY – JANUARY 19TH, 2018

Open Workout 17.4 AMRAP 13 Min Time Cap 55 Deadlifts 155/225 (pick a weight you can complete 5-7 reps without dropping) 55 Wall Ball 14/20 55 Calorie Row 55 Handstand Push-Ups

THURSDAY – JANUARY 18TH, 2018

Skill Work 10 Min Working on Split Jerk Foot Work (minimum of 30 reps with dowel) Squat Clean (Downstairs) 3-3-3 (no more than 75%) Clean and Jerk 15 Min to Find 1RM Squat Clean and Jerk 21-18-15-12-9-6-3 Pull-Ups Push-Ups

TUESDAY – JANUARY 16TH, 2018

Burgener Warm-Up S.O.T.S Press 3-3-3 Snatch (Downstairs) 15 Min to Find 1RM Snatch AMPRAP 2 Min Max Burpess 6″ Touch 1 Min Rest 2 Min Max Air Squats 1 Min Rest 2 Min Max Sit-Ups