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Lifting: Push Press, Push Jerks and Split Jerks

Push Press 1, using heaviest weight per set Push Jerk 2, using heaviest weight per set Split Jerk 1, using heaviest weight per set

=========================== This is a complex of: 1 push press + 2 push jerks + 1 split jerk Work up to a heavy load. Think speed over loading.

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FT: Wall Balls and Double Unders

For time: 5 Wall Balls, 20/14 lbs 35 Double Unders 10 Wall Balls, 20/14 lbs 35 Double Unders 15 Wall Balls, 20/14 lbs 35 Double Unders 20 Wall Balls, 20/14 lbs 35 Double Unders 25 Wall Balls, 20/14 lbs 35 Double Unders

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Power Clean 2-2-2-2-2

Power Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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AMRAP 9 mins: Power Cleans, Front Squats, Push Jerks and Bar Muscle-ups

Complete as many rounds as possible in 9 mins of: 3 Power Cleans, 205/143 lbs 3 Front Squats, 205/143 lbs 3 Push Jerks, 205/143 lbs 3 Bar Muscle-ups

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Leg Throwdowns : 3x20

Leg Throwdowns 3x20 Rest as needed between sets.

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Nothing assigned for January 19, 2017

Nothing assigned for January 19, 2017


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