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190108

1) WARM-UP: 3 Rounds

5 x Power Cleans

5 x Front Squat

5 x Push Press

2) OLYMPIC LIFTING: Clean and Jerk

Alt EMOM 10:

Power Clean + Hang Power Clean + Squat Clean @70-80%

Push Jerk or Split Jerk x 2

—2 min rest—

EMOM 3:

5 x Clean and Jerk @70% of heaviest complex above

3) METCON: For Time

3 rounds:

10/8 x C2B (Rx+ 5 x Bar or Ring MU, Scaled Pull-ups/Band/Jumping)

10 x Front Squat @135/95 (Rx+155/105, Scaled less than or equal to 115/75)

—1 min rest—

2 Rounds:

20/16 x Pull-ups (Rx+ C2B, Scaled 10 x Band or 20 x Jumping)

20 x Goblet Squats @53/35 (Rx+ Single Arm OHS, Scaled 35/26)

—1 min rest—

1 Rounds:

40 x Ring Rows (Rx+ Pull-ups)

40 x Air Squats (Rx+ Goblet Squats @53/35)

4) COOL-DOWN AND STRETCH

Earlier Event: January 7
190107
Later Event: January 9
190109