January 27th WOD

WU <10min>
A. 200m Run
Mobility WOD – Couch Mobilization
Mobility WOD – Anterior Compartment Smash

SWOD <40min>
B. Take 10min to establish a 1RM Jerk off the rack

Rest 5min (While you rest – Olympic Wall Squat with External Rotation)

C. Back Squat – Rest 90sec between sets
Set 1 – 5 reps @ 80% of 3RM
Set 2 – 3 reps @ 85-90%
Set 3 – 1 rep @ 90-95%
Sets 4-5 – 10 reps @ 65-75%

WOD <10min>
D. 8min AMRAP
10 Burpee Box Jumps 24/20″
20 Sit-ups
10 Pull Ups

COMPETITOR’S HOMEWORK
E. 6 sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2min between sets

F. 6 sets of:
50m Accelerations – Rest as you walk back
(start at 60%, build to 90%, taper to 60% in last 20m)

G. 3Rds FT:
400m Run
60sec rest

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