WODS 12JAN – 16JAN

Monday

  1. “The Admiral”
    • 3 RFT:
    • 20 burpee pull-ups
    • 20 front squats 155/105#
    • 20 box jumps 24/20″

Tuesday

  1. Team Tuesday (teams of 2, 5 rounds each)
    • 5 strict HSPU
    • 10 power clean 135/95#
    • 15 burpees
    • 20 KBS 1.5/1pd
    • 25 wall balls 20/14#

Wednesday

  1. Snatch technique: 5x “2nd pull drill” + 2 single power snatch — stay light (under 65%)
  2. “Nancy”
    • 5 RFT:
    • 400m run
    • 15 OHS 95/65#

Thursday

  1. 3×6 front squats, across
  2. 3 RFT:
    1. 15 deadlift 245/165#
    2. 15 DB/KB push press 50/35#

Friday

  1. 20-16-12-8
    1. power snatch 95/65#
    2. burpee
    3. thruster 95/65#
    4. toe to bar
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