Tuesday January 11, 2022

Warmup

1:30 Row/Bike

10/Arm DB Bent Over Row

10/Arm DB Press

10/Arm SA DB Clean

10 Goblet Squat

Mobility

Downward Dog :30

Piriformis Stretch :30/Side

BB Warmup

High Pull

Power Clean

Front Squat

Press

Split Jerk

Skill/Strength

Clean and Jerk 5x1

As heavy as possible with good form.

WOD

AMRAP 5: 

25/20 cal row or bike

15 clean and jerks

Rest 5 minutes

AMRAP 5:

20/16 cal row or bike

10 clean and jerks

Rest 5 minutes

AMRAP 5:

15/12 cal row or bike

5 clean and jerks

Your score is the total REPS accomplished across all three AMRAPS.

F:  double db clean and jerks

P1:  95/65 (part 1); 115/75 (part 2); 135/95 (part 3)

P2:  75/55 (part 1): 95/65 (part 2); 115/75 (part 3)

C:  135/95 (part 1); 155/105 (part 2); 185/125 (part 3); bike cals