Wed Jan 14

Train
12 Min AMRAP:
12 Push-ups
9 Deadlifts @ 225/155
3 Bar Muscle-ups

Move
12 Min AMRAP:
9 Elevated Push-ups
6 Kettlebell Deadlifts
3 Ring Rows

Warm-up
2 Min Row
2 Min Bike
Banded Hip Routine
(10 steps each direction)
10 Banded Squats
10/side Glute Bridges
10/Side Clamshells

Strength
4 x 2 Tempo Deadlift @ 2121 between 70-80%

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Stimulus
Strength: Deadlift tempo goes 2s up, 1s at the top, 2s down, 1s at the bottom. All sets can be done at or between 70-80%

Train/Move: Select a weight on deadlifts (max 70%) that you can maintain unbroken sets. Push-ups will be the limiter for most here, break them up early on and focus on a tight midline (no snaking) while maintaining range of motion

Wednesday Weightlifting
Clean : 3 @ 55%, 3 @ 60%, 3 @ 65%, 3 @ 60%, 3 @ 65%, 3 @ 70%

Jerk : 4 @ 55%, 4 @ 60%, 4 @ 65%, 4 @ 60%, 4 @ 65%, 4 @ 70%

Barbell Bent Over Row : 12-12-12-12