Monday January 17, 2022

Warmup

Row/Bike 1:30

10 Wallball Cleans

10 WB OH Lunge

10 Wallball V-up or Sit-up

10 Cossack Squat

Mobility

Squat to Stand x 10

Samson Stretch :20/Side

Downward Dog :30

Skill/Strength

Back Squat

1x5 at 55% of training max

1x5 at 62.5%

2x10 at 67.5%

1xAMRAP at 67.5% (cap of 20)

Stop 2-3 reps short of failure on the AMRAP set.  Omit one of the sets of 10 if the volume will be too much.

WOD (20 minute time cap)

5 rounds:

Wallballs 5/10/15/20/25

Pullups 4/8/12/16/20

Hang Power Cleans 3/6/9/12/15

F:  ring rows; light barbell HPC or kb swings 5/10/15/20/25

P1:  115/75

P2:  95/65

C:  135/95 or more; chest to bar pullups