Warm-up:

Row 500m

Crossover symmetry

15 dislocates

15 banded good mornings

10 OH squats

Samson lunges down

Spiderman crawl

10 snatch grip push press with barbell

10 barbell OH squats

10 barbell snatch balances

Strength:

Every two minutes, for 12 minutes (6 sets of):

Snatch Balance x 1 rep from the rack

WoD:

Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to Overhead (155/105 lbs)

10 Box Jumps (24″/20″)

15 Russian Kettlebell Swings (53/35#)

Accessory work:

Every minute, on the minute, for 6 minutes:

Minute 1 – 5-6 Supine Ring Rows @ 5 sec descend

Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm

Mobility:

Roll posterior

Lax shoulder and banded shoulders

Couch stretch

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021