Tuesday, January 15, 2019

Joint Prep x 10 minutes

A1. chest to wall hold x 30-60 sec x 3 sets

A2. low gait x 1 length (coaches’ choice) x 3 sets

B. Cleans

In 15 minutes, find a daily max clean

Or: Every 3 minutes:

halting clean grip deadlift plus hang power clean plus clean x 3 reps x 4 sets

Or: every 3 minutes

Or: deadlift x 8-10 reps x 4 sets


Every 3 minutes x 4 sets:

snatches x


OHS x 6-8

C. 3 Rounds for Time:

Rowing x 20/30 calories

Double Unders x 50

Ring Dips x 6-12

NOTE: NO ring dips? Do support hold x 30 sec. Use feet to support you.