Thursday 12/22/16

Warm Up 
Trainer’s Choice

First…

EMOM 9 Minutes of:

MINUTE 1: 0.1 Mile Run
MINUTE 2: 25 Wall Mountain Climbers (goal is to stay as parallel as possible to the ground)
MINUTE 3: 15 TRX Rows

*If you can not complete any of the movements by the :45 second mark rest and move onto the next.

Barbell Warm Up

WOD
10 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs

8 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter row
1 – 3 Rope Climbs

6 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs

4 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs

2 Power Clean & Jerks
10 Burpees
.25 Mile Bike or 150 Meter Row
1 – 3 Rope Climbs

*20 Minute Cap.  As the reps decrease, the weight for the power clean & jerks should increase.

LEVEL 1:
35/45lb, 40/55lb, 45/65lb, 55/75lb, 60/85lb Clean & Jerks
10 Ring Rows

LEVEL 2:
45/65lb, 55/75lb, 60/85lb, 65/95lb, 75/105lb Clean & Jerks
10 Ring Rows or Modified Rope Climbs

LEVEL 3:
83/115lb, 95/135lb, 105/155lb, 115/175, 125/185lb Clean & Jerks
Rope Climbs