18.01.31

Fitness
A1. Strict press
4×3; Across; Rest 1 min
A2. Supinated bent over rows
4×43 Across; Rest 1 min
*Heavier than last time.

B. 2 sets—
3 min AMRAP @ 85%:
1 min single-arm Russian KB swings, right
1 min single-arm Russian KB swings, left
1 min bike/row
1 min bike/row
-Rest 2 min
+
(Into)
+
2 sets—
3 min AMRAP @ 85%:
2 min bike/row
1 min burpees over-the-erg
-Rest 2 min

Performance
A1. Push press
2,1,2,1; Waveload; Rest 1 min
A2. Strict supinated weighted pull-up
2,1,2,1; Waveload; Rest 1 min

B. 2 sets:
40s assault bike/row @ 97%
1:20 assault bike/row @ 50%
1 min Russian KB swings (light)
-Rest 2 min
*Pace will drop off a bit from previous weeks and that’s ok. Some attrition on pace throughout the 40s is ok as well.
+
(Into)
+
3 min AMRAP:
DB snatches, alternating (50/35)
-Rest 2 min
+
(Into)
+
3 min AMRAP:
DB Turkish get-ups, alternating (50/35)

18.01.30

Fitness

A. Power clean + Hang power clean
4x(1+1); Rest 1-2 min
*Build as able but maintain good positions.
*Hang onto the bar between sets.

B. Back squat
4×3; Across; Rest 2 min
*Shoot for heavier than last time.

C. 3 min AMRAP:
5 unbroken hang power cleans
10 air squats
-Rest 2 min
2 min AMRAP:
3 unbroken hang power cleans
10 air squats

Performance

A. Squat clean + Hang squat clean
Build to a tough complex for today in 10 min
*Hang onto the bar between reps.

B. Back squat
2,1,2,1; Waveload; Rest 2 min

C. 3 min AMRAP:
Squat clean thrusters (135/95)
-Rest 2 min
2 min AMRAP:
Squat clean thrusters (165/110)

18.01.29

Fitness
In teams of two, partners alternate as necessary—
From 0:00-10:00—
30 burpee box jumps
50 DB hang clean & jerks
20 burpee box jumps
50 DB hang clean & jerks
*Rest the remainder of the time if completed.
From 10:00-20:00—
200 single-unders
60 wall balls
100 single-unders
40 wall balls
*Rest the remainder of the time if completed.
@ 20:00 —
3 rounds:
90s row @ high effort (Partner 1) – sprint last 15s
90s row @ high effort (Partner 2) – sprint last 15s

Performance
In teams of two, partners alternate as necessary—
From 0:00-10:00—
30 burpee box jumps (24”/20”)
50 DB clean & jerks (50/hand – 35/hand)
20 burpee box jumps
50 DB clean & jerks
10 burpee box jumps
*Rest the remainder of the time if completed.
**One head of DBs touches the ground during DB clean & jerks.
+
From 10:00-20:00—
300 double-unders
60 wall balls (20 to 10’ – 14 to 10’)
150 double-unders
40 wall balls
*Rest the remainder of the time if completed.
+
@ 20:00—
E45s for 9 min:
1st: 9s assault bike @ 95-97% (Partner 1)
2nd: 9s assault bike @ 95-97% (Partner 2)