Thursday – 16 JAN




Work to a Heavy Front Squat


7 min AMRAP
7 Chest to Bar Pull Ups
5 Front Squat 135/95
3 Squat Cleans

*No Rack

WOOO Lifting Heavy!! Let’s get some more PR’s this week! Our METCON today is very Open-esque. The weight should be something you can Front Squat five times. Same weight for both barbell movements. Scales for Chest to Bar Pull Ups should be regular Pull Ups or 14 Ring Rows. Push Hard. Make your transitions fast. It’s only seven minutes

4 rounds
12 Double DB squat clean and jerks
12 Lateral jump over DBs (over one, over the other, and back is two)
Row 250



20 Minutes  To Find A Heavy Complex

1 Clean Pull+ 1 Power Clean + 1 Split Jerk


3 Rounds


10 Reverse hyper’s

10 Glute Ham Raise