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Tuesday, January 21

Part A. 

Black: 

5 sets: 

2 Front Squat 

1 Split Jerk 

1 Front Squat 

1 Split Jerk

*Start @ 78% of your Split Jerk and build to a heavy 

Gold: 

5 sets: 

2 Front Squat 

1 Push Press

1 Front Squat 

1 Push Press 

*Start @ 78% of your Split Jerk and build to a heavy 

WOD: 

Black: 

2 RFT (16m CAP)

50 Wall Balls (20/14 @ 10')

25 Deadlift (225/155)

15 SHSPU 

Rest 2 min b/t rounds 

Gold: 

2 RFT (16m CAP)

50 Wall Balls (14/10 @ 9')

25 Deadlift (225/155)

15 SHSPU