Saturday, January 14, 2023
For time:
20 Deadlift
15 Hang power cleans
10 Push jerk
16 Deadlift
12 Hang power cleans
8 Push jerk
12 Deadlift
9 Hang power cleans
6 Push jerk
8 Deadlift
6 Hang power cleans
4 Push jerk
4 Deadlift
3 Hang power cleans
2 Push jerk
RX weights – 155#/105#
Tuesday, January 10, 2023
Strength
Squat
Conditioning
AMRAP in 2 minutes of:
20 Double unders
10 Toes to bar
Max shoulder to overhead (185#/135#)
Rest 1 minute between rounds
Continue until 20 total shoulder to overhead have been completed.
Sunday, January 8, 2023
30 Wall walks for time.
Rest 3 minutes
30 Box jumps (30″/24″) for time.
Rest 3 minutes
30 Hang power snatch (95#/65#) for time.
Saturday, January 7, 2023
For time:
600m Run
30 KB swings (70#/53#)
30 Chin ups
400m Run
20 KB swings (70#/53#)
20 Chin ups
600m Run
30 KB swings (70#/53#)
30 Chin ups
Thursday, January 5, 2023
3 Rounds for time of:
30/20 Calorie assault bike
100-ft. Dumbbell overhead walking lunge
100-ft. Dumbbell overhead carry
50 Wall ball
Men use an 50# dumbbell and 20# ball
Women use a 35# dumbbell and 14# ball