Thursday 1/5/17 - Squeaky Clean

January 5, 2017

MAIN WOD

W: 2 Rounds
5 Clean High Liftoff
5 Power Clean
5 Front Squat w/Pause
5 Clean
10 Rotational Medicine Ball Throws/Side (Against Wall or W/ Patner)

M-1: Clean with 3 Count Pause in Squat 2RM,

Then 2 singles with 2RM weight

M-2: 10:00 AMRAP
20 AbMat GHD Sit-ups
5 Squat Cleans 205#/145#
 

OPTIONS

Level 2

20 AbMat Sit-ups

5 Squat Cleans 65%

 

Leve 1

20 AbMat Sit-ups

5 Power Cleans 65%
 

Level 1 Fitness

F-1: 10:00 Squat Therapy/Mobility

 

F-2: Front Squat 5-5-5-5-5-5

 

F-3: 10:00 AMRAP

20 Sit ups

5 Med Ball Cleans

 

Weightlifting (Class on platforms at 6:30pm w/Jess, we will warm up together)

Snatch Pull + Power Snatch

a) Work to heavy double for the day

b) 4x1 Singles at heavy double weight