Friday 01.27.23

Class Times:
5:30am
11:30am
4:30 & 5:30pm

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg

GET STRONG (Min 20-30)

Deadlift
Every 2:00 for 10:00
5 Reps
ATHLETES NOTE:
All 5 sets should be “working sets”, but perfect form. Have them control the 5th rep to the ground each time. This can also start to reinforce the T&G pattern(for clean & jerks) many will use in the metcon.

GET FIT (Min 40-52)

21-15-9
Clean and Jerk 95/65
Row For Calories (or Bike)
Chest to Bar Pull Ups
** 12 Min Cap **
ATHLETES NOTE:
21-15-9s are typically supposed to be fast and furious, however you may choose to back the intensity down a bit here as this one will be hard to sprint through. You can reasonably break the C&J into 2+ sets, the Row should be moderately paced, and come down well short of failure on any CTB set.

(WELLNESS WOD)

21-15-9
KB Swings 35/25#
Calories on Machine of Choice
Jumping Pull Ups

COMPETITORS EXTRA

For Time:
50 Lateral Burpee Box Jump Overs 24/20″