SKILL: 1 Strict Press, 2 Push Press, 3 Jerk (Push or Split)

- Starting between 60-65%

- Take 4 sets to get you your heaviest complex

WOD: AMRAP 5

1 Rope Climb (same subs)

60 Double Unders (120 single unders)

Skill: Deadlift

15 mins to find a Heavy 5

WOD: 18-16- 14-12- 10

KB Russian Swings (70/53)

200m after each round

Score is DL weight/time

Skill: Back Squat

3 x 5 @ 65-70%

WOD: AMRAP 8

10 DB Hang Cleans (30-40)/(15- 25)

10 DB Push Press

10 DB Step Ups (20/16)

Score is Back Squat weight/rounds + reps

SKILL: Back Squat E2MOM 10 min

4-5 reps @ 70-75%

WOD: Buy in: 800 m run

Then 4 RFT

10 Power Cleans 135/95

10 FR ALT Lunges (not walking)

10 Lateral Burpee over Bar

Time cap: 20 minutes

Workout of the day - January 4th, 2017

Warm Up:

A) CF S-WOD (4 reps @ 80% tho)

B) CF Metcon

C) 3 rounds for time; 10 toes to bar, 10 push ups

Skill: Bench Press

12 mins to find a Heavy 2

WOD: Tabata Jump Rope

1 min rest

Tabata Jumping Pullups or Ring Rows

1 min rest

Tabata Pushups

1 min rest

Tabata Situp

OLY: Power Snatch Complex: Power Snatch + Hang Power Snatch (slightly above the knee)

Take 15 min to find heaviest of the day

WOD: Partner WOD *switch out as needed. Reps only count when person is in the hold

12 min AMRAP

Skill: 2 Rounds

6 Turkish Get Ups (3R/3L)

100m Farmers Carry Right Arm (53/35)

100m Farmers Carry Left Arm (53/35)

15 min cap

WOD: Teams of 2

On a running clock,