Tuesday, January 22

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It's time to build the engine.

1.  "Jake the Snake"
15-10-5
Muscle ups
Squat Clean Thruster, 135/95

2.  Snatch
6 x 3, OTM at 70%

3.  Clean and Jerk
6 x 3, OTM at 70%

4.  Front Squat
6×3, OTM, across at 70% – from the ground, no rack.

5.  Burner
3 RFT:
8 Wall balls, 30/20
8 TTB
8 DB Push Press, 45/30
8 Jumping Split Squats  – Every jump counts as 1 rep.  Back knee must touch the ground.  Must get full extension in the air.

 

Jumping Split Squats Demo Video

Comments

  1. Jesse Prescott says:

    Wod 1-16:15
    Snatch-135 lbs.
    C&J-175 3 for the first 2rds. 2 reps for the rest
    Front Squat – 195 lbs.
    Wod 2 – 5:04

  2. Jake the Snake: 17:52
    Snatch: 105#
    C&J: 125#
    Front Squat: 135#
    Burner: 4:33

  3. Wod – 14:45
    Snatch – 160
    C&J – 200 some rounds only 1
    Front squat – 205

  4. Just “Jake-the-Snake” – 20:11
    Back is still pretty fired up, so no more pulling for me. The muscle ups were better today than they’ve been in awhile!

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