WOD 1.19.16 Tuesday

Warm-up:

• Agile 8
• 2 Rounds:
  • 20 Mountain Climbers
  • 30 Squats
  • 50 single jump rope (or 30 DUs)
• Wrist MOB

A. Front Squat

• 5-3-1-1-1
• rest 2-3 min

(increase loads from previous week, last single heavy)

B. 4 sets- add weight each round

• 3 position Hang Power Clean (add weight each round)
  • Pockets
  • above knee
  • floor

C. EMOM 16

• Min 1 – AMRAP HSPU in 30 sec
• Min 2 – 5 Power Clean
• Min 3 – 10 T2B
• Min 4 – 20 sec Bike Sprint- HARD

D. 2x- AMRAP 45 sec

• HR push up
• rest 45 sec