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Friday 1/8

RX “Moses’s Mustache “

3 Rounds for Time 12 Pull-Ups 9 Burpees to bar 6 Front Squats (155/105) -Rest 5:00 - For Time: 36 Pull-ups

27 Burpees to bar 18 Front Squats (155/105)

RX+ “Moses’s Mustache “

3 Rounds for Time 12 Chest-to-Bar Pull-Ups 9 Burpees to bar 6 Front Squats (185/125) -Rest 5:00 - For Time: 36 Chest to Bar 27 Burpees to bar 18 Front Squats (185/125)


At Home “Moses’s Mustache “

3 Rounds for Time 12 DB Rows 9 Burpees 6 Goblet Squats -Rest 5:00 - For Time: 36 DB Rows

27 Burpees 18 Goblet Squats

Accessory

5 sets 10 (each) Alternating Dumbbell Bench Press (building in weight but most show control through entire rep) 5-10 Strict Pull-ups (volume based on athlete’s ability - band if needed - show control throughout)

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Monday 1/25

Skill Work: Snatch Pull + Snatch Complete 5 Sets of the following: 2 Snatch Pulls + 2 Snatches *Rest 60-90 Sec between sets *Work up to a comfortable, moderate weight. *Focus will be on smooth pulls f

Friday 1/22

Power Clean + Hang Clean + Clean: - 2 sets @ 72% 1 RM clean - 3 sets @ 77% 1 RM clean * Rest 60-90 seconds between sets “Vibranium” 10 rounds: (Time Cap 18:00) 10 Bench Press (95/65) (RX+ 135/95) 10 F

Thursday 1/21

Strength or Skill Work: COACH'S CHOICE! Show up and be surprised by your coach's imagination :) “Klaw” AMRAP 20:00 – Teams of 2 M/M – 2000 Row F/F - 1600m Row M/F - 1800m Row -in remaining time- Max

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