12 January 2016 12 January 2016
Tuesday 12 January 2016 '12 January 2016'

12108765_10206884390336022_82865593252095224_n1. Warm-up Base
3 Rounds
10 deadlifts 95/65lbs
100m run

2. OLY
EOMOM for 10 minutes (5 rounds)
4 Touch and go power snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can.

3. Met-Con
3 Rounds
15 Power snatch 95/55lbs
15 Calorie row
15 Sumo DLHP 95/55lbs
15 Box jumps/sep ups 24/20″
1. Warm-up level 1
4 Rounds
10 RDLs 95/65lbs
100m run

2. OLY
EOMOM for 10 minutes (5 rounds)
4 Touch and go power snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can.

3. Met-Con
3 Rounds
15 Power snatch 115/75lbs
15 Calorie row
15 Sumo DLHP 115/75lbs
15 Box jumps 24/20″
1. Warm-up level 2
5 Rounds
10 RDLs 95/65lbs
100m run

2. OLY
EOMOM for 10 minutes (5 rounds)
4 Touch and go power snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can.

3. Met-Con
3 Rounds
15 Power snatch 115/75lbs
15 Calorie row
15 Sumo DLHP 115/75lbs
15 Box jumps 24/20″

4. Extra
AMRAP 3 minutes x3
5 Deadlift 315/225lbs
10 CTB pull-ups
15 Burpees to 6″ target
Rest 2 minutes between AMRAPs. Start over each AMRAP.

Then, depending on your weaknesses, choose ONE of the following:

5a.
3 Rounds
Row 1k
Rest 1:1

5b. Partner Gymnastics
EMOM 16 minutes
Even: Partner 1 – 25 Wallballs 20/14lbs Partner 2 – 12 Toes to bar
Odd: Partner 1 – 12 Toes to bar Partner 2 – 25 Wallballs 20/14lbs

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