27
Jan
Tuesday
SKILL
3 Rounds of:
Row 250 meters
10 Kipping Practice (No pull Ups)
12 Alternating Pistols
OLY
EMOTM for 12 min
Squat Clean x 1 rep
M start @ 135/115/95
W start @ 95/75/65-55
**Must add weight each min – if mechanics permits
WOD
7 min AMRAP
7 Hang Power Cleans
7 Alt. Front Rack Lunges
7 Push Ups w/HR
L1 – 65/45
L2 – 95/65
L3 – 115/80
REST EXACTLY 2 min
Grace
30 Power Clean & Jerk (95/65) or scale
immediately follow by
Isabel
30 Snatches (95/65) or scale