FRIDAY 151120

Warm-up:

Run 400m

Crossover symmetry

20 banded good mornings

20 high box step ups

15 squats

Spiderman crawl down

Bear crawl back
Empty Barbell warm up-

5 behind the neck snatch push press

5 hang power snatch

5 hang squat snatch

5 snatches
Barbell:

Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch

(high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
WoD:

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts (225/155 lbs)

8 Burpee Box Jump-Overs (24″/20″)
Mobility:

Roll posterior

Lax to shoulders/banded shoulder

Categories: Uncategorized W.O.D.

WEDNESDAY 20210120

January 19, 2021

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