“12.5″

Strength:
20 min to find 1 rm thruster

WOD
12.5

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1-22

Strength:
3 pos. clean
4 sets @ 75%
6 sets @80%

WOD:
5 rds
21 kb swings 53/35
15 lunges
9 plyo or clapping pushups

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1-21

Strength:
Hspu 3×10
Strict or weighted pullups 3×10

WOD:
15 min AMRAP
10 lateral burpees
10 deadlifts 225/155
5 chin-ups

1-20

Strength:
Power snatch + hang squat snatch + snatch emom
Min 0-3 70%
3-11 75%

WOD
7-5-3
Unbroken squat snatches 75/55 95/65 or >
Ring dips
Rest 2 min
7-5-3
Unbroken squat snatches 75/55 95/65 or >
Ring dips
Rest 2 min
7-5-3
Unbroken squat snatches 75/55 95/65 or >
Ring dips

1-19

Strength:
Take 10 min to find a heavy power clean and jerk
Then
8 min emom
2 power cleans + 1 jerk @ 80% of the weight you worked up to

WOD:
8 min AMRAP
12 shoulder to overhead 95/65
10 box jumps 24/20
8 pullups

“Partner WOD”

Partner WOD
100 pullups
75 power snatch 75/55
50 burpees
25 power cleans 165/115
On the minute for every minute partners switch with each other to complete the reps.

Finisher:
Run 800 or 1600m

“11.4″

Strength:
Front squat
2×8@70%
2×7@75%
6@75%

Open WOD
11.4

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