Monday, January 8th

Albert flying through the jump ropes!

Warm up: 2 min row then

2 rounds of

10 squat therapy w/ PVC

10 burpees

1 rope climb

+++++++++++++++++++++++++++

Buy-in: Clean Complex - movement and positions more important than weight

Mid-shin to above-the-knee x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Mid-shin to full clean x 6

Power jerk x 6

Split jerk x 6

+++++++++++++++++++++++++++

Strength: Overhead squat 6x3

+++++++++++++++++++++++++++

WOD: For time

15 hang cleans 95/65

15 wall balls 20/14

3 rope climbs

12 hang cleans 

12 wall balls

2 rope climbs

9 hang cleans 

9 wall balls

1 rope climb

12 hang cleans 

12 wall balls

2 rope climbs

15 hang cleans 

15 wall balls

3 rope climbs

+++++++++++++++++++++++++++

Sell out:

10!

Calorie row

Lateral jumps over the rower