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Daily Workout WOD, January 17, 2020

17 Jan, 2020

1.17.20

Metcon
9 secs/side Banded Super Front Rack
90 secs/side Couch Stretch
Then use empty Barbell/DBfor:
8 Front Squats (T53X1) + 8 Hip Squat Clean + 8 Slam Balls (explosive)
8/side Half Kneeling Single Arm DB Push Press
Metcon
As a warm up perform EMOM x 5 mins of:
2 Hip Squat Cleans + 2 Push Presses (pause for 2 secs in the dip on your press)
Squat Clean + Jerk (EMOM x 10 mins: 2 + 2 (Split Jerk))
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Complex is performed as 2 Squat Cleans then 2 Split Jerks.
Use between 70-75%. Work on technique, speed and perfect position. Add 1 sec pause in the catch of the Clean and 1 sec in the OH catch position.
Metcon (Time)
21-15-9
Squat Cleans (135/95)
Push Press
Box Jumps (24/20)

Time Cap: 7 mins

Rest 3 Mins
Metcon (Time)
21-15-9
Front Squats (135/95)
25ft HS Walk / 3 Wall Climbs/Walks

Time Cap: 7 mins

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