1/18 WOD

Squat Clean + Split Jerk

3x(1+1) @ 90% C&J 1-Rep Max

Pause Front Squat

4x2 @ 65% 1-Rep Max

Then

EMOM - 28

Minute #1 - 15 Burpees

Minute #2 - 4 Pull-ups /8 Pushups / 12 Squats

Minute #3 - 15 V-ups

Minute #4 - 10 Slamball or Sandbag Squats

Recent Posts

Strength: Sumo Deadlift 5×5 Good Mornings 3×12 Workout (14 min cap): 21-15-9 → Sumo Deadlift (155/105) + Bar-Facing Burpees

Strength/Accessory: 5x5 Push Press 3×12 DB Lateral Raises Workout 3 RFT 15 DB Push Press (35/25) 20 KB Swings (53/35) 25 Jump Squats

Strength/Accessory: 3×10 Single-Arm DB Row/side (heavy) 3×30s Side Plank Hold/side Workout (16 min Time Cap): 12 KB/DB Deadlifts (50/35)...