As the Open approaches part of my own “Continual Personal Upgrade” will be setting Tuesdays aside for working on my own personal weaknesses… overhead strength, top-end strength, sprints, and general mobility. I challenge you to honestly evaluate your own areas that need work and show up early/stay late to get better. And as the holidays end, also take a good look at your diet, rest/recovery, and general lifestyle habits… does it need tweaking or a complete overhaul? Strive to be the best you can be this coming year.
EMOM for 7:00-
3x UB T&G Power Clean & Push Jerks*
*Begin at 50% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
*E2MOM… Sequence ends on 5th set of BS.
1a) HBBS: 1X5@50%, 1X5@60%, 1X5@65%, 1X5@70%, 1X5@65%
1b) Strict Press: 1×5@75%, 1×5@80%, 1×5@85%
15x Power Snatches 115/80#
rest 1hr, then…
1mi run for time
CFV Tuesday WOD
5 attempts to find max of complex of 1x Power snatch + 2x Hang snatch (full squat)
60sec ME SDHP @45/33#
60sec ME Burpee
60sec ME DUer
* Score is # on complex and the least # of reps/rd of each movement. 4 scores total.