Warm-up:

Row 500m

Crossover symmetry

15 KB good mornings

15 leg swings

Banded hip distraction

15 GHD sit-ups

15 squats

10 push ups

Bear crawl down

Inch worm back

Barbell:

Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

 

WoD:

Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs – hang power snatch is ok too)

14 Toes to Bar
Mobility:

Roll posterior

Lax to shoulder

Mash quads

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021