Wednesday Jan 29th

ACTIVATION

3-4 Rounds

10 Cal AB

10 OHS

10 Pull aparts

10 Ring Rows

STRENGTH

Snatch (from blocks, bar at knee) 70% for 2 x 3, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1

Power Snatch (from blocks, bar at knee) 3RM (8 RPE, no misses), then -10% for 2 x 3

Close Grip Bench Press 78% for 5 x 5

Strict Press 5RM, then -15% for 2 x 5 (last set is 5+)

Barbell Rows (paused 2 sec on sternum) 3 x 10

CONDITIONING

40 Wall Balls #20#14

25 Ring Dips

20 Burpees

30 WB

20 RD

20 Burpees

20 WB

15 RD

20 Burpees

10 WB

10 RD

20 Burpees