January 2, 2019

January 2, 2019

7 minute clock :

3 line shuttle run

banded pass thru x 10

banded good morning x 10

empty barbell power clean x 10

empty barbell push press/jerk x 10


* shoot for 2-3 rounds.


mobility :

- banded lat stretch


Clean and Jerk - 5 min wu + 12 min every 1:15 x 2 tng reps. build. 


notes :
- list heaviest load moved.


6 minute warmup emom :
minute 1  - 2-4 snatches
minute 2 - 1-2 bar muscle up (or variation)
minute 3 - 4-6 snatches
minute 4 - 2-3 muscle ups
minute 5 - 7-8 snatches
minute 6 - 2-3 muscle ups


AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

notes :
- if not going rx, pick variation of what would be 3 tough reps for you.
- level 2 - chest to bar pullups
- level 3 - 65/45 + pullups
- level 4 - 45/35 + jumping chest to bar pullups

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