WOD Fri Jan 15

Skill & Warm-up

Every 90s x 6 Rounds:

1 Power Clean + 1 Front Squat + 1 Jerk

Start with the empty bar, build to 60% of 1RM or moderate load

Work

On the 0:00…

“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters @ 115/85

Once done, transition directly into…

“Thruster Complex”

Build to heavy complex of:
1 Clean + 3 Front Squats + 1 Jerk

Time ends at 15:00

Home Gym

15 Minute AMRAP:
90s Any Machine (Should have a target after the first round)
10 Empty Bar Thrusters/Dumbbell Thrusters