Monday Jan. 8
Front Squat
2 x 5 @ 65%
For Time *with 1 KB
40 Goblet Alternating Lunges 53/35
5 Toes 2 Bar
20 KB Snatch Right
5 T2B
20 KB Snatch Left
5 T2B
40 Goblet Squat
5 T2B
Tuesday Jan.9
6 Rounds of:
In 90 Seconds
3-8 Strict Pull Ups
15 Box Jumps 24/20
AMRAP Double Unders in Remaining Time
Rest 90 seconds
Wednesday Jan. 10
Push Press
2×7 @ 65%
10 Rounds For Time
4 Burpees
6 Kb Swings 70/53
8 Wall Balls 20/14
Thursday Jan. 11
AMRAP 4
Cal. Row
AMRAP 4
Snatch 95/65
EMOM 9
1st- 6/Side Rear Elevated Split Squat
2nd- 12 Tuck Ups
3rd- 40 second Farmer Hold AHAP
Friday Jan. 12
AMRAP 20
1 Deadlift 185/125
1 Clean
1 Front Squat
1 Jerk
*Goal is 30ish reps of this complex
Saturday Jan. 13
4 Rounds For TIme
1 Snatch Complex:
3 Snatch Grip Deadlift
2 Hang Squat Snatch
3 Power Snatch
40 Double Unders
Then
3 RNFT
10 Ab Roll out
:30 Second banded Dead Bug
Sunday Jan. 14
AMRAP 22
5 T2b
5 Burpees
5 Wallball
rest 30 seconds
*Each round add 5 reps and :30 second rest