Saturday January 30th, 2016

By: 0

Strength
Advanced
A) TnG Power Cleans 2-2-2-2-2-2
Intermediate
A) Power Cleans 3-3-3-3-3
Beginner
A) Hang Power Cleans 4-4-4-4

Met Con
10 Power Cleans #205/145
400m Row Or 15 Cals on AD
15 Power Cleans 155/110
400m Row Or 15 Cals on AD
20 Power Cleans 115/80
400m Row Or 15 Cals on AD
*Beginner Do Hang Power Cleans
*Choose 3 weights that will be hard if not going RX’ed

Monday’s WOD
Strength –
Advanced /Intermediate
A) Snatch Balance 3-3-3
B) Deadlift @30X1; 3-3-3
Beginner –
A) Overhead Stationary Lunges 8/Side x 3 OR Overhead Squats 3 x 10
B) Deadlift @20X1; 10-10-10

Met Con –
10 Minute EMOM
Odd-10 Alt/DB Snatch *Heavy
Even- Burpees 14/12/10