Wednesday, January 27th

PRE: EMOM for 20 minutes perform 10 Russian Kettlebell Swings (eye level)

INTERMEDIATE: Every 2 minutes for 20 minutes perform 5 Cleans @ 80%

ADVANCED: Every 2 minutes for 20 minutes perform 5 Snatches @ 80%

WOD: For TIME:
20, 18, 16,… 2 of Goblet Squats
1, 2, 3,… 10 Burpee Bar Touches (6″ target)

INTERMEDIATE: For TIME:
10, 9, 8,… 1 of Front Squats (135/95)
1, 2, 3,… 10 of Burpees Over Barbell

ADVANCED: For TIME:
10, 9, 8,… 1 of Overhead Squats (135/95)
1, 2, 3,… 10 of Burpees Over Barbell

WEIGHTLIFTING:
1 Clean High-Pull + 1 Hang Clean + 1 Clean – 6×1@70%
Clean Pull (controlled negative) – 4×4@85%
Front Squat – 5×4@65%