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Wednesday

Strength

Pausing Overhead Squat

5 Sets of 1

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat Set 2: 55% of 1RM Overhead Squat Set 3: 60% of 1RM Overhead Squat Sets 4-5: Build to a heavy


Conditioning "Double Jointed"

AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double unders

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Tuesday 1/19

Power Snatch + Hang Snatch + Snatch - 2 sets @ 72.5% 1RM snatch - 3 sets @ 77.5% 1RM snatch * Rest 60-90 seconds between sets “Wakanda Forever!” 3 sets 30/22 Cal. Row ( RX+ 30/22 Cal. Assault Bike) 3

Monday 1/18

Back Squats - 10:00 EMOM Every minute perform 3 reps. Increase weight every 2:00 Min 1+2 = 60% of 1RM Min 3+4 = 65% of 1RM Min 5+6 = 70% of 1RM Min 7+8 = 75% of 1RM Min 9+10 = 80% of 1RM “Open 11.5” 2

Friday 1/15/2021

Strength: Clean Complex Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 70% 1 RM clean - 3 sets x 1+1+1 reps @ 75% 1 RM clean * Rest 60-90 seconds between sets Conditioning "The Rescue" For

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