14/01/26 - Wed

BASE

2 Sets

300/250m Row

15 Front Squats (52/36)

100 DUs

15 STO

100 DUs

15 Thrusters

300m Row

- Rest 1:1 -

10min Cap Each Set, Next partner goes at the 10min mark or earlier

Sc:

L1: 250/200m Row, 15 Reps Barbell Movements (43/30), 75 or 50 DUs

L2: 250/200m Row, 10 Reps Barbell (30/20), 50 or 30 DUs or x2 SUs

13/01/26 - Tue

BASE

5 Sets

2 Snatch Pull + 2 Power Snatch

70, 75, 75, 80, 80% of 1RM Snatch

Partner WOD

3min On / 1min Off x3

30/24 Bike (Shared)

Max Synchro Alt DB Hang Snatch (22.5/15)

*Cap At 30 Synchro Snatches Each Set

L1: 25/20 Bike

12/01/26 - Mon

BASE

Tempo Back Squat (5s down)

5x3 @ 80% of 3RM BS

Paused Front Squat (3s at Bottom)

4x3 @ 80% of 3RM FS