Monday, 1/10/22:
A. Front Squat: 4 x 8 @ 70-75 % Rest 3 min between
B. AMRAP 9:
2 Front Squats (135/95)
2 Bar Facing Burpees
4 Front Squats (135/95)
4 Bar Facing Burpees
6/6, 8/8, etc..up by 2’s

Tuesday, 1/11/22:
A1. Pullups @ 3211 Tempo x 6-8 Reps *use band if needed*, Rest 60 sec
A2. DB Floor Press x 10-12 Reps @ 3111 Tempo, Rest 60 sec x 3 sets
+
AMRAP 3:
35 DU’s
14 DB Snatches (50/35)
Rest 2 min x 3 sets

Wednesday, 1/12/22:
A. E2MOM x 10 min: 1 Power Clean + 2 Front Squats
+
10–>1
Hang Squat Cleans (115/80)
C2B Pullups

Thursday, 1/13/22:
AMRAP 22:
300m Run
20 American KB Swings (53/35)
25 Situps

Friday, 1/14/22:
A. Barbell Back Rack Step Ups x 12 (total) Reps, Rest 2 min x 3 sets
*box at knee height.*
+
4 Rounds:
12 Barbell Deadlifts (225/155)
20 Box Jumps (24/20)

Saturday, 1/15/22:
Open WOD 18.1:
20 Min AMRAP:
18 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14-cal. row

Sunday, 1/16/22:
AMRAP 20:
Partner A: 300m Run
Partner B: AMRAP: 10 Pushups + 15 Russian KB Swings (70/53)
*one partner runs, other partner does part B*

**Please note: workouts subject to change without notice.**