wodify-daily
Tuesday, Jan 28, 2020
Warmup
60 seconds of Assault Bike (for calories)
10 Front-Racked Kettlebell Walking Lunges (24/16 kg)
60 seconds of Rowing (for calories)
10 Burpee Box Jump-Overs (24″/20″)

WOD
3 RFT:

50 DU
20 Wall Balls
15 Power Snatch

+

5 RFT:

15/10 Cal Bike
10 Dips
5 C2B Pull-ups

3 min b/w

Strength
*spend 5min warming up your cleans and overhead before starting EMOM…

POWER CLEAN + 3 PUSH *(week 2)
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

Strength/Skill
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:

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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