A) Complex: E90sec x 7rds; Power Clean; push jerk, hang clean, split jerk @ 80 – 90% of pc 1rm. Ok to add weight throughout the 7rds

B) CF Metcon

C) Strict HSPU x 4 sets of max reps

D) Strict Chin up x 4 sets of max reps

A) Strength: Bench Press; in 15-20min find a heavy set of 3.

B) Metcon: 10min amrap
15 kb swings (53/35)
5 s2o right
5 s2o left
15 v-ups

Score: Bench weight, rounds + reps

Workout of the day - January 4th, 2017

Warm Up:

Thursday 1/5

Skill: Front Rack Lunge 95-65/45- 15lbs (taken from the rack)

EMOM for 12 min

Min 1: 6 lunges on the right

Min 2: 6 lunges on the left

WOD: AMRAP 10 min

REST DAY

A) Strength: Back Squat; 5 sets of 3 @ 75% of 1rm +10# (same as week 3)

B) Metcon: 3 rounds for time
15 Box jumps (24/20)
15 Overhead Squats (95/65)
15 pull ups

Score: Back Squat wgt/ time

Wednesday 1/4

Skill: Strict Press EMOM

3 reps at 65%-75% of 1 rm

WOD: For time

42-30- 18

Wall Balls

Push ups

Rest 2 min

21-15- 9

DB Thrusters

Burpees

A) Front Squat; 5 sets of 3 @ 75% plus 10# (same as week 3)

B) CF Metcon

C) For time: 750m row (target: sub 3min)

A) Strength: Deadlift; in 20min build up to a heavy set of 3.

B) Wod: Diane

21-15-9 Deadlift (225/155)

HSPU (sub db push press (unbroken set of 21)

Score: DL weight / Diane Time

Tuesday 1/3

Skill: Deadlift – Find Heavy triplet in 20 minutes

WOD:

Diane-ish

21-15- 9

Deadlift 135/95

DB S20 35-40/25- 20

Score: Deadlift wgt/time