Strength / Skill
Squat Complex
Front 3x3
Back 3x3
OHS 3x3
WOD
100 DU (200 Singles)
40 KBS
30 wall balls
20 cal row
30 Ball Slams
40 KB Goblet
100 DU (200 singles)
Wednesday 12/27/22
Strength / Skill
back squat
10,5,3,1,1,1,3,5,10
PARTNER WOD
2 pp partner
ygig
10 db presses
20 db front squats
30 box jump
40 dumbbell snatches (alternating)
50 calorie row
40 dumbbell snatches (alternating)
30 box jumps
20 front squats
10 db presses
Tuesday 12/27/2022
Warm up
barbell warm up in rack
front rack stretch-alternating elbows
3 slow front squats
3 front squats with 2 sec pause in hole
3 regular speed front squats
3 strict press
3 push press
3 push jerks
3 front squat + push jerk
Strength / Skill
Front squat + Spilt jerk (2+1)
*take 15 minutes to work up in weight
*should not exceed 85% of your push jerk
*from the rack
EMOM 16
8/6 cal bike (10/8)
5 OHS 135/95 (165/105)
10/8 cal row (12/9)
5 Clean & Split Jerk
(one movement per minute)
Monday 12/26/2022
Strength / Skill
10 Emom
Odd - Deadlift
Even - alt hshold/ jump
WOD
Ladder down
10-1
Deadlift 185/125, 225/155, 275/185
Hspu
25 DU