Wednesday, January 23rd


BLDR60

a) Low Hang Power Snatch (3-3-3-3-3, rest 2 minutes)

b) AMRAP 6

12 KBS (mod)

6 HSPU

Rest 3 minutes

AMRAP 6

12 RKBS

6 HR Push-ups


BLDR45

a) Deadlift (3x10, rest 90 seconds)

b) 5 RFT

200m Run

50 Double-Unders

10 Deadlifts (light)


BLDR30

EMOM x 15

Min 1: 3 No Push Burpees + 10/8 Cal Bike

Min 2: 3 No Push Burpees + 15 Slamballs

Min 3: 3 No Push Burpees + 15 Sit-ups


BLDRStrength

Deload Week

a) Deadlift (3x4)

b) AMRAP 5 (30 seconds on/off)

Max Distance Row

AMRAP 5 (30 seconds on/off)

Max Push-ups

AMRAP 5 (30 seconds on/off)

Max Ring Rows

Park Roberts