Warm-up:

Run or Row

Crossover Symmetry

Bear Crawl Down

Backwards Bear Crawl

10 Dive bomber push ups

15 Hollow Rocks

15 Squats

Handstand practice

Banded Lat stretch

 

Strength:

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.

 

WoD:

Three rounds for time of:

15 Push Press (135/95 lbs)
20 Box Jump Overs (24/20)
30 Double-Unders

 

Mobility:

Banded Shoulder

LAX to Plantar

Roll posterior

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021