Warm-up:
Row 500m
Crossover symmetry
Bear crawl down
Inch worms back
15 KB good mornings
Samson lunges
Zombie walks back
10 push ups
15 Hollow rocks
10 pull-ups
Barbell and strength:
Every 2 minutes, for 24 minutes (6 sets of each)…
Station 1 – Hang Clean + Power Clean + Clean
(build to work as heavy as possible)
Station 2 – Ring Dips x 10-15 reps
WoD:
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.
Record reps for score
Mobility:
Couch stretch
Lax to glutes
Roll posterior
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MONDAY 20210118
January 17, 2021
SATURDAY 20210116
January 15, 2021
FRIDAY 20210115
January 14, 2021