January 5, 2023 STRENGTH
10 minutes to establish a 1RM Snatch
10 minutes to establish a 1RM Clean and Jerk
WOD
“WALKING ON WATER”
11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)
MOBILITY
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side
December 28, 2022 STRENGTH PREP
Snatch: 5x1
Perform 5 singles within 60-75% of 1RM Snatch
Set 1: 60%
Set 2: 65%
Set 3: 72.5%
Set 4: 72.5%
Set 5: 75%
*Percentages based on squat snatch
Clean and Jerk: 5x1
Perform 5 singles within 60-75% of 1RM Clean and Jerk
Set 1: 60%
Set 2: 65%
Set 3: 67.5%
Set 4: 70%
Set 5: 75%
*Percentages based on clean & jerk
WOD
“12 White Grapes”
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Fac
December 27, 2022 WOD
“Midnight Kiss”
Freedom (RX'd)
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Assault Bike
MOBILITY
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
December 25, 2022 STRENGTH PREP
1 Snatch Push Press + 1 Overhead Squat:
Set 1: 67.5%
Set 2: 77.5%
Set 3: 82.5%
Set 4: 92.5%
Set 5: 100%
WOD
“Time Square Ball Drop”
5-10-15-20-15-10-5
Pull-ups
GHD’s (Or Stick Sit Ups)
*2 Wall Walks after each round
MOBILITY
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose