Emom 7 1 Snatch 175lb Rest 2:00 Emom 5 1 Snatch 190lb Rest 2:00 Emom 3 1 Snatch 200lb Back Squat 2 315lb 2 335lb 1 355lb 2 335lb 2 355lb 1 375lb AMRAP 10 12 cal AAB 50ft Single DB Overhead Walking Lunge 70lb 5R

🔹 Snatch 3 Sets(135lb → 155lb → 175lb) - Snatch Pull - Hip Snatch - Hang Snatch - Snatch 🔹 Clean & Jerk 3 Sets(135lb → 155lb → 175lb) - Clean Pull - Hip Clean - Hang Clean - Clean & Jerk 3 Sets(175lb → 195lb → 215lb) - Clean - Front Squat - Jerk 🔹 WOD I Go, You Go(20 Rounds) - Bar Muscle-Up x4 - Row 8 Cal 🚣‍♂️ - Wall Ball Shots x12

Max 4set 2min Run 런지(케틀벨12kg) Ski Row Bike

250124 A. 4set 2min Max Ski (22cal) 2min Max Row (24cal) 2min Max Bike Erg (22cal) 2min Max Run (280~300m) 2min Max WBS (36/37/32/36) B. 4set 20 Flutter Kick 20 MB Russian Twist (8lb) 20 Cross Crunch

AMRAP 5 x 4sets >odd set 30 Front rack revers Lunge(135lb) 30 Toes to Bar Max Meter Ski >even set 30 Back rack reverz Lunge(135lb) 30 Toes to Bar Max Meter Run Rest 5min

250123 A. Every 2:00 * 6set 2 Hang Snatch Pull 1 Hang Power Snatch 1 Power Snatch (85-90-95-95-95-100) B. AMRAP 5 * 4set 30 Reverse Lunge (95lb) 30 Toes to Bar Max Meter Run (240/190/160/130) Rest 5:00 자리가 협소하여 리버스런지로 수행 런지 다리가 안 움직임.. C. 7set 500m Ski (2:11 / 2:20 / 2:20 / 2:19 / 2:22 / 2:25 / 2:20) Rest 1:00 400m에 적응되어서 그런지 500m 너무 힘들었음 400m는 6세트제외하고 1:54초 이내 D. 4set 8/8 DB One arm row (17.5kg)

B형독감 (39.6도) 운동레스트

Back Squat 65% 10*5 ----> 100lb