Wednesday 1/29

A) 1 Clean + 2 Jerks (push or split)

* 80-90% 1RM
* EMOTM for 12 Min
*
* If every lift is perfect you have five min to hit as many singles above 90% as you can. Perfect.

B) Back Extensions

* 50 Reps
* Hold a plate on your shoulders
* AHAP

Conditioning:

20 Wall Balls
10 TTB

Rest 1:1
6 Rounds

Tuesday 1/28

A) Snatch Press

* Work to your best set of 3 over 7 sets
* drop 20% and do one set of ME Presses
* This is not a jerk, don't drop under it.

B1) Back Squat

* 3x5
* Try do be 10-15 lbs above last week
* 60 Sec Rest

B2) Dumbbell Single Leg RDL's

* 3x5
* Heavy
* 60 Sec Rest

Conditioning:

500 Meter Row
50 DU's

AMRAP 12 Min

Monday 1/27

A) Snatch

* 1 Snatch + 1 Over Head Squat
* 80-90% 1RM
* EMOTM for 12 Min
*
* If every lift is perfect you have five min to hit as many singles above 90% as you can. Perfect.

B) Mid Line Stability of Choice

* 7 min
* AMRAP

Conditioning:

Back Squat (Taking bar from the ground #135#95)
Pull Ups
Burpees

21-15-9

Remember just because you can do #135 and 95# here doesn't mean you should. If this is above 60-65% or your 1RM DO NOT DO IT. Use that weight instead.