Friday February 2
Strength / Skillwork
Max set of unbroken double-unders
Perform 1 complex EMOTM of the 3 position Clean combo:
Hang Power – Power – Hang Squat
Start @ 50% of your lowest 1 RM from the 3 lifts. Add 5# every minute if your 1RM is 100# or less
Start @ 50% of your lowest 1 RM from the 3 lifts. Add 15# every minute if your 1RM is over 100#.
Get all the plates you will need to make your increases, before the clock starts. Go until you fail.
After WOD – Max effort 1000m Row
WOD
5 Rounds of:
- 9 Thrusters
- 7 Burpees
- 5 C2B Pull-ups
Rx+: 105/70# BB, Bar Facing Burpees
Rx: 75/45# BB, Regular Burpees, Pull-ups
Elements
5 rounds of 3:00 On / 1:00 Off
[Start each round where you left off]
- 8 Push-ups
- 12 Leg Lifts / Hip Bridges / Supermans*
- 16 Air Squats
* Alternate which exercise you do each Round. If you ended a round on one of these and are starting a new round, continue from that spot but with the exercise for that round.