MONDAY 1/16
WARM UP
1:00 Banded Pull Aparts (All 7 ways)
2 Rounds
8 Burpees
7 Strict Press (empty bar)
5 Cal Ski

:15 SKILL
With a Partner
6-Minute AMRAP
10/7 Calorie Ski

*Clean and Jerk Review*
*Ring Dip Progressions*

:35 WOD
AMRAP 3 Minutes x 4
6 Clean and Jerk 165/115lbs
12 Ring Dips
Rest 3:00
Pick up where you left off.
Feel: Muscle Overload/Gas
Pacing Sustain
Target Score: 6 Rounds
Scaling:
Clean and Jerk: Should not exceed 70% of the athlete’s 1RM. This can be
performed with DBs if injuries are a concern.
Ring Dips: Dips can be reduced to as few as 6 full ROM reps or otherwise