Saturday, January 14th

Sleeping Positions: A Discussion of Pros and Cons -Juggernaut

Performance is in red, Competition is in blue, Links are in green

A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps 
Station 2 – L-Seated Dumbbell Press x 8 reps 
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press)
Station 3 – Strict Pull-Ups x 8-12 reps 
B) 12 Minute AMRAP
20 Calories of Assault Bike
20 Single Arm Dumbbell Thrusters 30/20 (10 per side)

A) For Time

5 Rounds of:
“Cindy”    (5 Pull-Ups + 10 Push Ups + 15 Squats)
3 Rounds of:
“DT”    (12 Deadlifts 155/105 + 9 Hang Power Cleans + 6 Push Jerks)
1 Round of:
1000 Meter Row

Scale Pull-Ups to Ring Rows or Jumping Pull-Ups as needed. For “DT,” the shoulder-to-overhead will likely be the limiter. Scale to a weight at which you can do the 6 Jerks unbroken. Consider breaking up the reps like this: DL 11+1, right into the HPC 8+1, and then trying to get through the Jerks unbroken. Don’t pace the row too much and empty the tank on the final 200-250 meters.

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