Tuesday January 17

A. Rack jerks – 3, 2, 1, 1, 1, 1
B. 3 rounds of: 25 sec row sprint @ 100% (5 sec to transition to rope) + 30 sec max DU, rest 1 min, 25 sec AirDyne sprint @ 100% (5 sec to transition) + 30 sec max DU, rest 1 min

Post loads for A and cals/reps for B to comments.

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Friday January 13

A1. DL week 2, 21X1 tempo
A2. TTB 3 x 10-15 work on speed and technique, rest 3-4 min
B1. 3 x 8-12 GHR (0 rest)
B2. 8 broad jumps, rest 2 min
C. For time, 4 rounds of: 10 weighted jumplunges + 20 armless abmat situps + 30 DU

Tuesday January 10

Gut check! Come mentally prepared

3 rounds for individual times:
1st round: 35 DU + 25 unbroken wallballs + 15 AirDyne cals + run 400 m, active rest 3 min
2nd round: 30 DU + 20 UB WB + 10 AD cals + run 400, active rest 3 min
last round: 25 + 15 + 10 + run 400