Wednesday, January, 9, 2019
Prep
3 Rounds
2 Bar Complexes: 2 Hang Power Clean + 1 Front Squat + 1 Strict Press + 1 Push Jerk
6 Air Squats
6 Non-Butterfly Pull-ups
Strength Conditioning
2 Rounds
4 Clean & Jerks @ 65% of Max
20 Double-under
Rest 2.5 Minutes
2 Round
3 Clean & Jerks @ 70% of Max
20 Double-unders
Rest 2 Minutes
2 Rounds
2 Clean & Jerks @ 75% of Max
20 Double-unders
Conditioning
9 Minute AMRAP
4 Thrusters (95/65)
6 Toes-to-Bar
8 Calorie Bike
Accessory
4 x 10 Weighted Back Hypers
4 x 10 GHD Sit-ups
