Tuesday, January 29th


BLDR60

a) 3 Snatch Grip Deadlift + 3 Hang Power Snatch (Build to something moderate)

b) AMRAP 13

13 Hang Power Snatch (light)

13 Pull-ups


BLDR45

a) EMOM x 10

Min 1: 5-8 Ring Rows (2 sec Pause at top)

Min 2: 5-8 Wide Grip Stirct Pull-ups

b) EMOM x 14

Min 1: 12/8 Cal Bike

Min 2: 8 Box Step-ups + Max Jumping Pull-ups


BLDR30

6 RFT

200m Run

10 DB Squat Cleans


BLDRStrength

a) Pull-up (8x3 rest 60 seconds, add weight as needed)

b) Chest Supported DB Row (4x10-15, rest 60 seconds)

c) Reverse Grip Seated Pulldown (4x10, rest 60 seconds)

d) SA Neutral Grip DB Bentover Row (3x10, rest 60 seconds)

e) DB Pullovers (3x15-20, rest 60 seconds)

f) 5 Rounds

20 Russian Twists

20 Mountain Climbers

Park Roberts