21
Jan
Wednesday
OLY
Take 15 min and build to a heavy complex for today
1 Clean (full) + 2 Front Squats
L1 = 1 Hang Squat Clean + 2 Front Squats
Rest 3 min and then…..
Every :90 sec for 6 sets
3 Clean Pulls @ 90-95% of todays heavy complex
3 Broad Jumps (as far as possible)
WOD
Every 2 min for 10 min (5 sets)
5 Clusters
10 TTB or V-ups
L1 – 75/45
L2 – 95/65
L3 – 135/95
rest 3 min
EMOTM for 12 min
Min 1 = Row 10-12 Cals
Min 2 = 8 KB Front Rack Box Step Overs
Min 3 = 12-15 Push Ups w/HR