Friday January 16th

Pre WOD:

Box Back Squat
3×8 @ 60%+

Max speed up on every rep

WOD:

A: Clean and Jerk
3-2-1-1-1 @ 70%+

B: 4 x AMREP 3 min
28/22 Cal Erg
Max Reps Power Clean, 60/40kg (135/95 lbs)

1 min Rest between amreps

Post WOD:

Static circle
3 Rounds of
45 sec Wall Sit
10+10 sec Pallof Hold
20 sec L-sit @ your level

Pallof hold:
https://youtu.be/AV4vW89ok5g?si=k3tVn7-Rc3FtOx2h
L-sit progressions:
https://youtu.be/NbaQ2zoTD5I?si=1NWcqvx0k3duL_KW