17.01.30

3 rounds:
1000m row @ 75%
100m roll-off
200m row @ 50%
50m row @ 95%
200m roll-off/roll-on
50m row @ 95%
200m roll-off
-Rest 2 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. 5 min AMRAP:
Power snatches (185/135)
-Into
5 min to find max power snatch

B. Squat clean + Front squat x3 + Split jerk
Build to a tough complex for today in 10 min

C. 17 min AMRAP:
50 double-unders
20 bar-facing burpees
20 squat clean thrusters (115/85)
50 double-unders
15 bar-facing burpees
15 squat clean thrusters (155/105)
50 double-unders
10 bar-facing burpees
10 squat clean thrusters (185/125)
50 double-unders
5 bar-facing burpees
AMRAP squat clean thrusters (225/145)
*Can squat clean & jerk thruster.
+
(Rest as needed – 1 min easy bike intervals during rest)
+
5 min AMRAP:
Zercher sandbag carry (tough)

17.01.28

5 min assault bike @ slowly escalating pace
-Into
5 min run @ slowly escalating pace
*Start moderate.
+
(Rest 3 min)
+
5 min assault bike @ slowly escalating pace
-Into
5 min row @ slowly escalating pace
+
(Rest 3 min)
+
5 min assault bike @ slowly escalating pace
-Into
5 min run @ slowly escalating pace

PM: MAP, high %, mixed
A. EMOTM 7:
3 touch-and-go high hang squat cleans
*Moderate load.

B. Jerk balance
5×3; Rest 60s

C. E30s for 5 min:
1 double overhand deadlift, no hook grip (tough but fast)
+
(Rest 3-5 min)
+
E30s for 5 min:
1 sumo deadlift (tough but fast)

D. E45s for 3 sets:
1st: 30s glute-ham raises
2nd: 30s Swiss ball hamstring curls
3rd: 30s jumping switch lunges w/ DBs
4th: 30s jump squats
5th: 30s plank

E. 5 min sled drag (grinder weight – steady movement all 5 min)