Shoulder Mobility

15 Skin the Cats

then…

Skill: Power Snatch

then…

For time:

21-15-9

– Power Snatch (95/65)

– Overhead Weighted Sit-up (25/10)

– 200m run

then…

January Challenge (if you haven’t beasted it yet)

Four sets of:
Front Squat x 6 reps @ 30X0
Rest 45 seconds
Pull-Ups x 8-10 reps @ 21X0 (C2B if capable)
Rest 45 seconds
Abmat Sit-Ups x 20 reps (AFAP)
Rest 45 seconds;

then…

Complete as AMRAP in 8 minutes of:
Wallball x 10 reps (20/15)
Bear Crawl x 20 yards
Ball Slams x 10 reps
Walking Lunge x 20 yards

Build up to a heavy clean and jerk in 3-4 attempts:

then…

3 rounds for max reps:

– 30 sec amrap clean and jerk – 115#/75#

– 30 sec amrap box Jumps – 24/20′

– 30 sec amrap KBS – 1.5/1

3 rounds for time:

– 400 m run

– 30 wallballs (20/15)

– 30 abmat sit-ups

then…

January Challenge.. DUN DUN DUN!!

Power Clean

1.1.1 x3

– rest 10 seconds between singles

– rest 2.5 minutes between sets

then…

AMRAP in 15 min:

– 5 Hang power cleans (135/95)

– 7 Box jumps (24/20)

– 9 Hand release push-ups

Muscle-Up Progressions

then…

4 rounds:

– 400 m run

– 15 Overhead squats (95/65)

– 10 Toes to bar

– Rest 2.5 min

*Try and string all reps together every round.

*Record time for each round.

Push Jerk  3-3-3-3-3

then…

5 rounds for max reps:

– 30 seconds kettlebell swings (53/35)

– 30 seconds rest

– 30 seconds burpee broad jumps

– 1 minute rest

then…

Ab-wheel round 2 or January Challenge

Thruster 3-3-3-3-3

then…

For time:

1-2-3-4-5-6-7-8-9-10

– Thrusters (135/95)

– Strict pull-ups

*Focus on connecting each set of thrusters by not dropping the bar