January 4th, 2016

Optional AM Session:
Row 10 minutes @easy effort
+
Row 500 meters @90%
Row 250 meters easy
Row 250 meters @95-97%
Rest 2 minutes
x5
+
Row 10 minutes @easy effort

Main Session:
Warmup:
Three sets of:
10-15 Banded Good Mornings
10-15 GHD Situps
10-15 Light Goblet Squats
Then:
Three sets of:
4-Stop Halting Clean Deadlift + Clean; 1+1 x 3 (light to moderate)

A. Clean w/pause at the knee;
2 reps @50%
2 reps @60%
2 reps @70%
Then:
EMOM x 10 minutes:
1 rep @80-85%

B. Front Squat; build quickly to a single @90+%, then:
4×2 @85-90% (rest as needed)

C. For time:
25 Wall Balls (30/20 lb)
5 Rope Climbs (15′)
20 Wall Balls
4 Rope Climbs
15 Wall Balls
3 Rope Climbs
10 Wall Balls
2 Rope Climbs
5 Wall Balls
1 Rope Climb

Rest 3 minutes, then…

D. 3 minutes of max Double Unders

——
Notes:
-Part A: Pause at the bottom of the kneecap for 2 full seconds, then get tall and aggressively finish the clean