Monday, January 25, 2021


A. EMOM 5 min

Power clean & jerk x 3 @ 65% of PC Max

B. EMOM 5 min

3 squat cleans; build from about 60-65%

C. For time

40-30-20

wall ball 30,20

Alt DB snatch 50,35

75 double unders after each set


Masters 7:15am

A. Tabata balance w/ SL Rom DL x 6 min (3 min/leg)

B. Snatch practice: 3 reps x 5 sets w/ PVC pipe, metal pipe or empty barbell—(focus on feet placement: jumping position to landing position, and overhead bar position)

C. Partner WOD

Accumulate 500m row w/partner or 30/25 cal AB w/partner

Then

100 Double unders

50 Box step ups

50 Kettlebell swings

50 Hand release push-ups

100 Double unders

Accumulate 500m row w/partner or 30/25 cal AB

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