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24
Jan

From The Top

Strength: 
Snatch Complex
10 MIM EMOM
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
* work in weight or stick to 1 weight the whole time

WOD:

For Time [15 Minute Cap]:

20 Power Snatches (95/65/55)

20 Overhead Squats (95/65/55)

20 Squat Snatches (95/65/55)

On the Minute starting at 0:00: 5 Toes to Bar

*Choose a light barbell weight that allows you to complete 10+ unbroken power snatches when fresh

* For athletes who have no goal of competing, they can complete power snatches a second time instead of squat snatches

*TTB needs to be done unbroken

21
Jan

Power Through

Strength:
Thrusters
Find a heavy 1rm (off the rack)
WOD:

For time: 21-15-9 reps of

DB Thrusters 50/35/25

TTB

20
Jan

Layover

WOD:

5 Rounds For Time:

15/12/10 Calorie Assault Bike

10 Chest to Bar Pull-ups

Directly Into…

5 Rounds:

10 Power Cleans (95/65/55)

10 Push Jerks  (95/65/55)

*25 min time cap

19
Jan

8th Grade

Strength: Back Squat 5×3 at 80% of 1rm

WOD: 4 rounds For Time:

10 Box Jumps 30/24/10

30 Air Squats

200m Run

18
Jan

“Isa-ball”

Strength:

3 position power snatch (work to a heavy single)

Hang Power Snatch

Power Snatch

Squat Snatch

*do not put the barbell down between positions

WOD:

12 MIN AMRAP

3 Power Snatches (135/95/65)

10 Bar Facing Burpees

17
Jan

MLK Tribute WOD

WOD:

2 rounds for time:

19 cleans 115//85/65

29 wallballs 20/14/10

20/14/10

39 cal row

19 push press 115/86/65

68 double under

*first 2 movements= year he was born 1929
39 cal row= age he was when he was assassinated
final 2 numbers= year of his death 1968
34= age he was when he gave the “I have a dream speech