Weightlifting
Deadlift (3-3-3-3-3)
Zero Bounce Deadift

60-85% of 1RM DL. ONLY GO HEAVY IF YOUR FORM IS FLAWLESS. START LOW THEN MOVE UP.

Isabel
For Time:
30 Snatches, 135# / 95#

7:00 Time Cap. Scale accordingly.
WHITE 95/65
BLUE 75/55

Weightlifting
Power Snatch (3-3-3-3-3)
High catch means that there should be no question that the rep is a power snatch. We’re working on pull strength.

RED
4 Rounds:
15 Front Squats 115/75lbs
4 Bar Muscle Ups

WHITE
4 Rounds:
15 Front Squats 95/65lbs
4 Jumping Bar Muscle Ups

BLUE
3 Rounds:
10 Front Squats 75/55lbs
4 Jumping Pull-Ups

Weightlifting
Back Squat (3-3-3-3-3)
@70-80%

RED
AMRAP 10 Minutes:
80/50 Calories on Bike or Rower
30 Deadlift 225/155lbs
Max Bar Facing Burpees in remaining time

WHITE
AMRAP 8 Minutes:
60/30 Calories on Bike or Rower
20 Deadlift 185/135lbs
Max Bar Facing Burpees in remaining time

BLUE
AMRAP 8 Minutes:
60/35 Calories on Bike or Rower
20 Deadlift 135/95lbs
Max Bar Facing Burpees in remaining time

For the WOD, the Deadlift weight should feel
similar to 16.4/17.4.

Weightlifting
Power Snatch (3-3-3-3-3)
High catch means that there should be no question that the rep is a power snatch. We’re working on pull strength.

Rotate through each station 3x @45:10 each:
Plank Ladder
Russian Twists (med ball)
Plank Hold
Superman Hold
Bicycle Crunch

Weightlifting
Squat Clean (2-2-2-2-2-2)
Perfect reps only Start at 60% and build up to heavier than the triples. Drop and reset each time.

Teams of 3 for 18:00:
Row for Calories
Switch every minute. This is an all out sprint with a 2:00 rest. Work on fast transitions.

Weightlifting
Split Jerk (2-2-2-2-2-2)
Start at 60% and work up, we want beautiful reps only. Share jerk blocks.

RED
6 Rounds:
2 Squat Cleans 205/145lbs
10 Box Jump Overs 24/20lbs
10 Toes to Bar

WHITE
5 Rounds:
2 Squat Cleans 165/135lbs
8 Box Jump Overs 24/20lbs
8 Toes to Bar

BLUE
4 Rounds:
2 Squat Cleans 135/95lbs
8 Box Jump Overs 20/18lbs
8 Lying Toes to Bar
15 minute time cap.

Weightlifting
Deadlift (4-4-4-4)
@60-82.5% of 1RM. The key here is working on building control, eccentric control = stronger posterior.

Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
18 minute time cap.

NICKO!!

Weightlifting
High Catch Power Clean (2-2-2-2-2-2)
60-80%
High catch means that there should be no question that the rep is a power clean. We’re working on pull strength.

RED
4 Rounds:
50 Double Unders
10 Push Jerk 135/95lbs

WHITE
4 Rounds:
30 Double Unders
8 Push Jerk 115/75lbs

BLUE
4 Rounds:
100 Single Unders
8 Push Jerk 95/65lbs

Stalder Drill Video

Weightlifting
Power Clean (2-2-2-2-2-2)
High Catch Power Clean 6×2. High catch means that there should be no
question that the rep is a power clean. We’re
working on pull strength.

Gymnastics
5x30s Hollow Holds
5x30s Super Man Holds
3x30s Front Scale each leg
3×10 Stalder Drill over ball
3x30s L-Sit w/Parallettes
3×10 Hollow Extension on Rings

LAOS NEW YEAR WAS AWESOME!

Weightlifting
Squat Snatch (3-3-3-3-3)
Start at 60% and work up, we want beautiful reps only. Drop and reset each rep.

RED
6 Rounds each for time:
Row 500m
Rest :90

WHITE
5 Rounds each for time:
Row 500m
Rest :90

BLUE
4 Rounds each for time:
Row 300m
Rest :90