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190129

1) WARM-UP:

Stretch

Mobility: Bench Lat Stretch 3 x 20 sec

3 Rounds: on command by coach

2 - Position Clean High Pull x 4

Slow Clean High Pull x 4

Quick Clean x 4

2) STRENGTH: Every 2 min for 10 min

Bench Press x 2 @80+%

Ring Rows x 8

—2 min rest—

Max Rep Bench Press @70% of heaviest 2 rep

3) METCON:

EMOM 6: (Scaled AMRAP 6)

8/6 x Cal Ski/AAB/Row (Rx+ 10/8 x cals)

8 x Alt. DB Snatch @50/35 (Rx+ 10 reps)

—3 min rest—

EMOM 4:

12 x Burpees (Rx+ 15, Scaled max in 40 seconds)

Earlier Event: January 28
190128
Later Event: January 30
190130