Monday, January 16

A few of you have asked about the workouts for the In-House competition on January 28, and while we want you to be ready for the "unknown and the unknowable," we have decided to release the workouts in advance. So here they are:

Workout 1 10 Min AMRAP 50-40-30-20-10 50 Wall Ball (20# to 10’/14# to 9’)(20# to 9’/10# to 9#) 40/30 Cal Row 30 Power Clean (135/95)(95/52) 20 Box Jumps/Step Ups (24”/20”) 10 Bar Muscle Up/Jumping Pull up

Workout 2 For time - 5 min cap 20/15 Cal Bike 20 Burpees Sled Pull

Workout 3 13 Min AMRAP 21-15-9 Front Rack Lunge (75/55)(unweighted) Shoulder to Overhead (75/55)(45/33) Double Unders/Hurdle Hops x 2

Now, go sign up here!

Workout for Monday, January 16 Snatch Practice (full snatches) 5 min to warm up Snatch 10 min to find 1 Rep Max Snatch for Today Rest 5 min EMOTM for 15 min 1 Snatch @ 80% of Today's 1 RM

5 min AMRAP Burpee Box Jumps

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