Programming 1/25 – 1/29

Monday
Squat Clean
5,4,3,2,1,2,3,4,5 (light to heavy-heavy to light)

B.
1,000 m row
Buy in
3 RFT
3 Rope Climbs (6 lay downs)
12 Power Cleans to Push Press (125/155)
24 Box Jumps (20/24)
Cash out
500 m row

Tuesday
Squat Snatch
5×3
(2 sec pause at bottom)

B.
25 AMRAP
20 OHS (65/95)
15 Burpee
10 Power Snatch (65/95)
60 DU’s

Wednesday
Handstand & Kipping work

B.
5 AMRAP
400 m run
Handstand pushups (with time left over from the run knock out as many HS push ups as possible)
Rest 2 min
6 AMRAP
400 m run
Pistols (with time left over from the run knock out as many Pistols as possible)
Rest 2 min
5 AMRAP
400 m run
DB/KB Snatch (medium weight rotating arms-with time left over from the run knock out as many DB Snatches as possible)

Thursday
A.
Deadlift
5,4,3,2,1,2,3,4,5. (Light to heavy-heavy to light)

B.
4RFT
10 Deadlift (175/225)
2 laps Farmers Carry DB/KB (medium weight)
25 Air Squats
10 Stand Up’s

Friday
A.
Back Squat
5×3

B.
16 EMOM
10 Goblet Squat (heavy & 0-1 min)
12 Pull ups (1-2 min)
400 Row (2-4 min)

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