Workout of the Day

4 sets : (off rack) @ 50-70% of 1rm clean & jerk

• 3 front squat
• 2 push press

for time (16-min)

• 30 – 20 – 10 : db hang clean & jerk (50/35)
• 15 – 10 – 5 : bar muscle up

for time (12-min)

2-4-6-8-10-8-6-4-2

• barbell roll outs
• burpees over bar
  • if completed rest remaining time

rest 3- min between

4 rounds : emom

1. 15/12 cal ski
2. 12 V ups
3. 100 ft sandbag carry

5 rounds :

3-min amrap

3, 6, 9, 12, 15, 18….

• db box step ups (50/35)
• burpees
• db snatch

rest 2-min

pick up where you left off each round.

for time w/partner (30-min)

• 60 cal row
• 30 squat cleans (135/95)
• 80 cal row
• 20 squat cleans (185/125)
• 100 cal row
• 10 squat cleans (225/155)

front squat – 1rm

6 rounds : emom

1. 15 wall ball
2. 12/10 cal bike
3. 9 burpees box jump over (24/20)
4. 6 strict pull ups

4 rounds

• 3-min to complete : 30 cal row
• 2-min to complete : 100 double unders
• 1-min to complete : max rep kb swings

rest 2-min

clean & jerk

4 sets : e2mom @ 70%

• 1 power clean
• 1 front squat
• 1 jerk

12-min amrap

• 18/15 cal bike
• 12 bar facing burpees
• 6 clean & jerks (135/95)

min 12:00 – 20:00

• max out clean & jerk

2 x 10 : ohs (light)

warm up  to 70% of max snatch

• 30 rounds : every :30
  • 1 snatch @ 70%

must use heavier weight than you would for “isabel”

focus on consistency and quality reps.

NO MISSES!

then complete the following, rest as needed

3 sets of :

• 15 banded face pulls
• 10 db lat to front raise
• 10 bent over lat raise

HAPPY NEW YEAR !!