01.08~01.12 WOD

01.08~01.12 WOD

MON
Back Squat x 3 x 3 sets

For time:
2k Row
-EMOM 3 burpee Over rower

TUES
In 15 minutes find 1RM of this Complex
Power Clean + Hang Squat Clean + Full Clean

In teams of 2:
14 RFT
7 Hang Power Cleans @135/95 lbs
7 Bar-facing Burpee
-20 min time cap-

WED
6 minutes EMOM
2-3Turkish Getups
Odd: Right arm
Even: Left arm

In running clock of 15 minutes, ME reps of these 5 sets:
Set 1 (3 min total)
1 min ME of each:
Squat Snatch @95/65 lbs
DU
-1 min REST-
Set 2 (3 min total)
1 min ME of each:
Squat Snatch @115/65 lbs
DU
-1 min REST-
Set 3 (3 min total)
1 min ME of each movement:
Squat Snatch @135/95 lbs
DU
-1 min REST-
Set 4 (3 min total)
1 min ME of each movement:
Squat Snatch @155/105 lbs
DU
-1 min REST-
Set 5 (3 min total)
1 min ME of each movement:
Squat Snatch @175/115 lbs
DU
*stay on weight if challenging

THURS
5RFT
25 WBS @20/14 lbs
15 S2OH @95/65 lbs
10 Front Rack Barbell Lunges @95/65 lbs

FRI
Hero WOD: “Erin”
5 RFT
15 DB Cleans @40/20 lbs
21 Pull-ups