17.01.04

5 rounds:
1 min AMRAP @ 85%: 10 thrusters (95/65) + 10 bar-facing burpees
-Rest 1 min
1 min AMRAP @ 85%: 10 bike calories + 10 box jumps, step down (24/20)
-Rest 1 min
1 min AMRAP @ 85%: 10 power cleans (95/65) + 10 ball slams (30/20)
-Rest 1 min
*Restart each 1 min AMRAP where you left off previously
+
(Rest 10 min)
+
10 min @ 85%:
300’ farmer’s walk (70/hand – 55/hand)
200’ sled push – moderate load
100’ double KB front rack carry (70/hand – 55/hand)
+
(Rest 5-10 min)
+
10 min @ 85%:
15 squat snatches (95/65)
15 burpees, 6” target
13 squat snatches (115/75)
13 burpees, 6” target
11 squat snatches (135/85)
11 burpees, 6” target
9 squat snatches (155/95)
9 burpees, 6” target
… (as high as you can get in 10 min)

17.01.03

3 sets:
300m row @ 90%
-Rest 2 min
250m row @ 90%
-rest 2 min
200m row @ 90%
-Rest 4 min
+
(Rest as needed)
+
10 min skill practice:
Legless rope climbs, peg board, strict muscle-ups

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A1. Pendlay rows
3,2,1,3,2,1; 20×0 tempo; Waveload; Rest 1 min
A2. Press
3,2,1,3,2,1; 20×0 tempo; Waveload; Rest 1 min

B. 3 rounds @ 85%:
25 handstand push-ups
25 deadlifts (225/155)
25 row calories
25 wall balls (20 to 10’/14 to 9’)
-Rest 5 min

C. EMOTM 10:
1st: 30s front rack hold, right + 30s suitcase hold, right – tough weight
2nd: 30s front rack hold, left + 30s suitcase hold, left – tough weight
-Into
EMOTM 10:
1st: 20s single-arm ring rows, right + 20s single-arm ring rows, left
2nd: 20s single-arm DB bench press, right + 20s single-arm DB bench press, left

17.01.02

1600m row @ 75%
200m row @ 90%
-Rest 1 min
1400m row @ 75%
200m row @ 90%
-Rest 1 min
1200m row @ 75%
200m row @ 90%
-Rest 1 min
1000m row @ 75%
200m row @ 90%

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. Squat snatch
3,2,1,3,2,1; Waveload; Rest 2 min
*Reset each rep.

B. Squat jerk
3,2,1,3,2,1; Waveload; Rest 2 min

C. Front squat + Split jerk
Build to a tough 4x(1+1) for today

D. EMOTM 5:
Front squat + Split jerk @ moderate load
*Basically drop sets from C.

E. 25 toes-to-bar
50 double-unders
15 squat cleans (135/85)
-If done before 4:00, proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans (185/115)
-If done before 8:00, proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans (225/145)
-If done before 12:00, proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (275/175)
-If done before 16:00, proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans (315/205)