Mon Jan 12

Train
5 Min AMRAP, 2 Min Rest, 5 Min AMRAP:
1-2-3-4-5-6…
Wall Walks
2-4-6-8-10…
Thrusters @ 95/65

Move
5 Min AMRAP, 2 Min Rest, 5 Min AMRAP:
1-2-3-4-5-6…
Walk Out (with push-up)
2-4-6-8-10…
Light Dumbbell Thrusters

Warm-up
3 Min Bike, building in pace
THEN, 2 Sets:
5/5 Spiderman Lunge w/ Rotation
30s Supinated Rig Hang
8/8 Side Plank Hip Touch
30s Pronated Rig Hang

Strength
12 Min EMOM:
Hang Clean + Front Squat + Jerk
Build to 80%

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Stimulus
Strength: The hang clean starts with a deadlift, then perform all three reps without setting the bar down

Train/Move: Select a weight for thrusters that allows for 12+ reps unbroken. Reduce distance on wall walks or perform box wall walks/walk outs if wall walks are difficult

Monday Weightlifting

Complex: Power Snatches, Hang Snatches, and Snatch Balances : 1 @ 40%, 1 @ 45%, 1 @ 50%, 1 @ 55%, 1 @ 60%

Snatch : 3 @ 55%, 3 @ 60%, 3 @ 65%, 3 @ 60%, 3 @ 65%, 3 @ 70%

Snatch Pull : 4x4 at 100% 1RM

Ab Wheel Rollouts : 4x10