Monday, January 11, 2021

A. 12 min EMOM

min 1-4: squat cleans x 5 @ 60% of 1RM

min 5-8: squat cleans x 3 @ 65%

min 9-12:squat cleans x 1 @ 70%+

B. 5 rounds

6 power clean and jerks 155, 105

3 wall walks

+

100 double unders

+

5 rounds

6 front squats 155,105

6 handstand push-ups

Masters 7:15am

A. 12 Min EMOM

Min 1: 10 Pushups feet elevated

Min 2: 10 Lunges (5/leg)

Min 3: 10 Plank pull throughs (5/arm)

B. Thankless Thirty (chipper WOD, divide reps any way you like)

30m dbl DB OH carry

30 single unders

30 dbl DB thrusters

30 pushups

30 single unders

30 dbl DB thrusters

30m dbl DB OH carry

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