Monday:  January 13, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Internal/External Rotations, 20 reps/ arm

6 Rounds
:10 AAB
:20 S-Arm DB Clean & Jerk (alternating right/left every other round)
:30 Rest

Strength(15:00 – 30:00)
Back Squat:  Establish a new 1RM Back Squat

Max day!  Let’s see some PRs

WOD(35:00 – 50:00) Each AMRAP starts with C&J.

Fitness
AMRAP 3
12 DB Hang Clean & Jerk
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 DB Hang Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 DB Hang Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Performance
AMRAP 3
12 Clean & Jerk 115/75lbs
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Option 2:  95/65lbs on the barbell

Competition
AMRAP 3
12 Clean & Jerk 135/95lbs
12 Cal Bike/Row/Ski (9 for the ladies)
Rest 3:00
AMRAP 3
9 Clean & Jerk
9 Cal Bike/Row/Ski (6 for the ladies)
Rest 3:00
AMRAP 3
6 Clean & Jerk
6 Cal Bike/Row/Ski (4 for the ladies)

Optional Workouts of the Week

Option 1:
100 Wall Balls* (Modify to 75 or even 50 if needed)
At minute 1:00 perform 1 Devils Press (50/35)
At minute 2:00 perform 2 Devils Press
At minute 3:00 perform 3 Devils Press
Etc.

*If you get to a point where you cannon accumulate any WB during the 1-minute cycle, write the total rounds you achieved instead of your time.

Option 2:
10-8-6-4-2
Shoulder to Overhead (95/65lbs)
2-4-6-8-10
Burpees over the bar

e.g., 10 S2OH, 2 burpee over the bar, 8 S2OH, 4 burpees over the bar, …, 2 S2OH, 10 burpees over the bar.