Thursday, January 23 2025

Squat Cleans to Front Squats — E3MOM

4 Squat Cleans to 1 Front Squat

3 Squat Cleans to 2 Front Squats

2 Squat Cleans to 3 Front Squats

1 Squat Clean to 4 Front Squats

1 Squat Clean to 1 Front Squat

*Build Up each set*

Team WOD

“Tu Te Vas, Yo Me Voy” by DB

18min AMRAP:

5 Squat Cleans 115/75 RX+135/95 MRX 95/65

6 Pull-ups RX+Chest to Bar MRX Ring Rows

7 Over the Box Jumps 24/20″ RX+30/24″ MRX 20/18″

One person works and completes a full round, one person rests and then switches. *Athletes must slap hands to switch and start next round. Each time an individual completes a round it counts as a round for the team total.*

Core & Pistol Development

2×9 Kettlebell/Dumbbell Pistols Left Leg

2×18 Hip Extensions

2×9 Kettlebell/Dumbbell Pistols Right Leg

2×18 Wallball Leg Lifts

2×18 Kettlbell Goblet Cossack Squats (9 each leg)