Friday, January 2nd

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink

Strength: A)Every 3 minutes, for 12 minutes (4 sets): Romanian Deadlift x 10, 8, 6, 4 reps 

WOD: 12 minute AMRAP 
-9 Box jumps, step down – 24/20
-7 Push press – 95/65
-5 Pullups

Rest as needed

Row/Airdyne 30 seconds – 85%
Row/Airdyne 30 seconds – 50%
x 10 minutes

Strength: A) Every minute, on the minute, for 5 minutes:
30 Seconds of Strict Pullups or Muscle-Ups
Rest 30 seconds

B) Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

WOD: Three rounds for time of: (18 minute time cap)
Run 800 Meters
10 Hang Squat Snatches Scaled=95/65 Rx=115/80 Elite=135/95 
20/15 Strict Handstand Push-Ups

Every minute, on the minute, for 10 minutes:
Split Jerk x 2 reps @ 75-80%
Work on perfect footwork and mechanics.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531