Warm-up
400m run, 500m row or 2:00 on a bike
3 rounds
15 OHS w/PVC
10 push-ups
5 strict pull-ups or ring rows
Mobility
Based on the strength you plan on making up
Strength
Make up a strength you missed this week
Monday: Back squat – 3RM w/:02 pause + 2×3@90% w/o pause
Tuesday: Power snatch – 3RM must stay TnG
Wednesday: Strict press – work up to a 2RM, trying to hit same weight as 12/16
Thursday: Deadlift – 1.1.1 building in weight
Friday: OHS – find a 3RM, refer to 12/11
Saturday: Partner core complex;
3 rounds.
10 strict T2B
20 leg throws
30 med ball sit-ups
WOD
“Jackie”
AFAP
1000m Row
50 Thrusters, 45#
30 Pull-ups
Extra Credit
Shoulder recovery before you leave
