Monday:  January 20, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Dragon pose 2:00/side

2 Rounds
10 Step Through/Front to Back Lunge
15 Banded Good Mornings

Strength(15:00 – 35:00)
Congratulations to all those that hit a new Back Squat PR last week!

This week we’ll be taking a “de-load” week and focusing on some accessory skill work.  We’ll start our strength specific program back up next week with a similar “Texas-like” method to increase that front squat. Similar to the Back Squats, we’ll do a 4 Rep Max Front Squat on Mondays, and a 4×4 at 90% on Fridays.  After four weeks, we’ll switch to a 2 Rep Max on Mondays, and a 4×2 at 90% on Fridays for another four weeks, with a “test” week scheduled for week 9.

Today’s strength piece:
Front Rack Lunges: 5×8 (4/leg) from the rack. Something heavy but manageable with perfect form (no midline caving forward and no collapsing on the knee).

WOD(40:00 – 55:00) Strict Time Cap of 15:00

Fitness
For Time
500/450m Row
40 Burpees
25 DB Deadlifts
15 DB Power Cleans

Performance
For Time
500/450m Row
40 Burpees over the bar
25 Deadlifts 225/155lbs
15 Power Cleans 185/125lbs

Option 2:  Deadlift at 185/125lbs and Power Cleans at 135/95lbs

Competition
For Time
500/450m Row
40 Bar facing burpees
25 Deadlifts 245/175lbs
15 Power Cleans 205/145lbs

Optional Workouts of the Week

 Option 1:
10-8-6-4-2
Cal Bike
Hang Power Cleans 155/105lbs

Option 2:
3 RDS
16/12 Cal Ski
8 Alternating DB Snatch 50/35lbs
2 Rope Climbs