wodify-daily
Thursday, Jan 16, 2020
Warmup
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
+
Clean & Jerk Barbell Complex

Skill/Strength
POWER CLEAN + 3 PUSH
PRESSES

In Week 1, work at 65% of your I RM Clean & Jerk for 4 x 1+3.
+5lb increase/week

EMOM X 4 *E:90

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

EMOM X 5 (E:90)

*build to a heavy single ~80% (1×3) then decrease for 2 x 5 drop sets:

WOD
For time:
15 Clean & Jerks 135/95 115/85 95/65
30/20 Calories, Assault Bike
15 Clean & Jerks

+

3 Rounds for time of:
15 Floor Press
15 Toes-to-bar

Cash Out
STIFF LEG DEADLIFT

In Week 1, work at 60% of your 1 RM Deadlift for 3×6.

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

+

3 super-sets with :30-:60 rest b/w

renegade rows 3 x 10

+

underhand vertical med ball throw
3 x 10

+

plank shoulder taps 3 x 20

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