Monday Clean and jerk 15 min to build to a heavy single for the day WOD Christina * 20 minutes * 9 Pull-ups * 9 Cleans 95/65 * 9 Kettlebell Swings 53/35 * 9 Toes-to-bar * 9 Push Press 95/65 * 9 Burpees On January 8th, 2011 in Tucson Arizona...

7 sets of 3 pos clean (below knee, mid thigh, hip). Pause 2 seconds at each position WOD 13.4 7 min amrap 3-6-9-12-15-18-… Clean and jerks 125/95 Toes to bar

7 sets of 3 pos snatch (below knee, mid thigh, hip). Pause 2 seconds at each position WOD 30 ground to overhead 155/105 *emom 20 DU’s , starting at 1:00 **elite must do snatches for ground to overhead.

Back squats 5×5 WOD 1000m row 30 deadlifts 135/95 20 front squats 135/95 30 deadlifts 135/95

Friday Work 20 min on this complex: 1 power clean + 1 pause front squat + 1 jerk WOD 21-15-9 Squat cleans 135/95 Bar facing Burpees

Wednesday 4 sets of 10 steps Front rack walking lunge WOD 10 min Amrap 5-10-15-20-25-30-… Kb swings 53/35 Push-ups *200 m run after each round