1/24

 

-clean

6 x 2 @ 80-90%

-16 amrap

3 hang power clean 70-80%

6 burpees

9 cal bike/row

12 db snatch



1/25

-squat

6 x 10 @ 70%

 

-10 emom

4 sandbag toss

-4x afap

5 box jump

10 sit-ups



1/26
 

-Deadlift

4 x 3 @ 75-85%

then

3 x 2 @ 85-95%

-pull-ups

6 x 10

-afap

50 medball thruster

50 kb deadlift



1/27

 

-bench

6 x 10 @ 70%

-12 min to Accrue as many cals as possible:

 

:05 sprint

:55 rest

*increase sprint by :05 and decrease rest by :05 every minute

- 8 amrap

5 ground to overhead

10 ring dips

15 ring rows



1/28

-snatch

6 x 2 @ 75-85%

-bulgarian split squat

4 x 6ea

-150 kettlebell swings

*every 25 do 20 russian twists