Monday, January 9th, 2017

Strength:

Back Squat 1-1-1-1-1

Increase weight each set.

You are looking for your 1RM

WOD:

Level 3:

AMRAP 10 Minutes:

30 Double Unders

15 Power Snatches (75/55)

Level 2:

AMRAP 10 Minutes:

30 Double Unders

15 Power Snatches

Level 1:

AMRAP 10 Minutes:

90 Single Unders

15 Medball Clean and Jerks

Inland Valley Strength

Strength:

EMOM for 7mins.:

1 X Snatch with no hook grip and feet on squat position @70%

4 X 5 Tempo Back Squat (4.2.1.1)

Accessory:

A) 2 X 8 Front Rack Step Ups

B) 2 X 12 Good Morning