wodify-daily
Friday, Jan 10, 2020
Warmup
10min:

:30 sec bike or row
:30 sec passive hang
5 medball clean into wallball
5 good mornings
10m crab walk

WOD
*Benchmark test

5 Rounds for time of:

15 Wall balI Shots, 20/14
15 Power Cleans, 95/65

Skill/Strength
Clean + Front Squat (1+1)

EMOM X 4 (E:90)

*build to a heavy single ~90%

Skill/Strength
POWER CLEAN + 3 PUSH
PRESSES

In Week 1, work at 65% of your I RM Clean & Jerk for 4 x 1+3.

EMOM X 4 *E:90

Cash-Out
STIFF LEG DEADLIFT

In Week 1, work at 60% ofyour I RM Deadlift for 3×6.

Target 5kg (5-10#) increase / week

+

renegade rows 3 x 10

+

underhand vertical med ball throw
3 x 10

+

plank shoulder taps 3 x 20

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