Friday 01-19-18

Thursday, January 18, 2018

Strength & Skill: 
5 Min EMOM of: 

1-2 Overhead Squat, build off the ground   

- see emom flow below 
+
No rest...
+
Workout: 
8 Min AMRAP:    

8 Overhead Squats 135/95   
8 Toes to Bar 
+
Rest 2-3 min (scores and add weigh to BB)  
+
Strength & Skill: 
5 Min EMOM of: 

1-2 SC & Jerk, practice/build for workout  

- see emom flow below  
+
No rest... 
+
Workout: 
8 Min AMRAP:  

4 Sq. Clean & Jerks 185/125  
16 Plated OH Lunges @ 45/35 (Adv. Unweighted Alt Pistols)

 

Score: rounds plus reps on both amraps 

 

EMOM 1 & 2 Flow: 

EMOM 1/OH Sq. 

min 1: 2 reps @ 95/65

min 2: 2 reps @ 115/75 

min 3: 2 reps @ 125/85 

min 4: 1 rep @ 135/95

min 5: 1 rep @ 135/95 

 

EMOM 2/Sq. C&J

min 1: 2 reps @ 135/95 (final weight from OHS)  

min 2: 2 reps @ 155/105

min 3: 2 reps @ 175/115 

min 4: 1 rep @ 185/125 

min 5: 1 rep @ 185/125 

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