Thursday, January 17, 2019

Warm-up:
WOD – 3 rds

  • 5 OH Squat
  • 5 Thruster
  • 10 DU

 

MetCon:
RX – 15 min AMRAP

  • 10 Hang Power Snatch 95/63
  • 30 DU
  • 10 OH Squat 95/63
  • 12/8 cal. Bike or Row
    then
  • 50 DB Thruster 40’s/25’s

Fitness/Recovery
20 min. AMRAP

  • 10 e.a. DB Snatch
  • 20 DU or 50 SU
  • 10 DB Thruster
  • 20 sec Front Plank

Powerlifting – Dynamic Effort Lower Body

  • Wide Stance Box Squat – 8 x 3 @ 60% EMOM
  • Speed Pull Sumo Deadlift – 10 x 2 @ 60% EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4 x 10
  • Banded Pull-through – 75 ea.