Warm-up:

Run or Row

Crossover Symmetry

20 Banded Good Mornings

Samson Lunges Down

Backwards Bear Crawl Back

15 PVC OH Squats

10 Matrix Turns

10 GHD Situps

 

Strength:

Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

 

WoD:

Five rounds for time of:

5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell

 

Mobility:

LAX to shoulders

Roll Posterior

Mash Quads

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021