Friday 1/6
1. For Time: 5×4 UB TNG Power Cleans (185/135) 2. Tempo Front Squat 4×2 @ 21×1 3. Weighted Strict Rign Dip 3×3 (working up), rest as needed between sets.
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Thursday 1/5
1. Skill Movement Prep 2. 18 Minute AMRAP: 5 Bar Muscle Ups 10 Handstand Push Ups 15 Box Jump Overs (30/24″)
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Wednesday 1/4
1. Clean & Jerk-Heavy Single 2. For Time (315/225): 90 Double Unders 15 Deadlifts 60 Double Unders 12 Deadlifts 30 Double Unders 9 Deadlifts
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Tuesday 1/3
1. For Total Reps: 3 Rounds, 1 Minutes Each Station: Max Cal Row Max Shuttle Run 10m Max Rep Hand Release Push Up Rest 1 Minute 2. For Max Cals/Max Distance* 1 Minute Bike (Max Cals) 1 Minute Max Distance Burpee Broad Jump *Two separate scores. Record total calories completed. Record distance completed.
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