Warm-up:

Row 500m

Crossover symmetry

8 strict pull-ups

10 push ups

Samson lunges down

Bear crawl back

15 dislocates

15 matrix turns

20 banded good mornings
Strength:

Take 20 minutes to build to today’s heavy Jerk

(Take the time to warm up light with perfect technique and footwork prior to adding heavy load)
Partner WoD:

In teams of two, with partners alternating complete rounds, complete 7 rounds each of:

3 Power Cleans (135/95 lbs)

6 Shoulder to Overhead (135/95 lbs)

9 Push-Ups
Mobility:

Roll posterior

Lax to shoulders

Banded shoulders

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THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021