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Wed Jan 3rd WOD


Strength/SKill: AMRAP :30 Seconds – Power Clean (185/135) (155/115) (125/85) AMRAP :30 Seconds – Push Jerk (185/135) (155/115) Rest 1:00 AMRAP :45 Seconds – Power Clean (205/145) (185/125) (145/95) AMRAP :45 Seconds – Push Jerk (205/145) (185/125) Rest 1:30 AMRAP 1:00 – Power Clean (225/155) (205/135)(165/105) AMRAP 1:00 – Push Jerk (225/155) (205/135) (135/105) Rest 2:00

Conditioning: 20 min AMRAP Partner WOD

18 Thrusters (115/75)(95/65)

18 Box Jumps

18 Burpee Pull ups


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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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