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MONDAY 20210125

Warm-up

:60 Bike or Row
10 PVC Passthru
10 PVC Muscle Snatch
10 PVC Good Mornings
10 Leg Swings Front/Back Side/Side
10 Spiderman Stretch w/Reach
5 Thread The Needle/side
10 Super Bird Dogs
10 Alternating Cossack Squats
Wrist Stretch
Calf Stretch


Strength and Skill

Every 2:30 for 10:00 (4 sets):
Back Squat x 8 Reps (4 working sets–start around 50-60% of 1RM and build to a challenging set of 8 for today)

FITNESS 20210125

As many rounds and reps as possible in 6 minutes:
6 SA Alternating DB Snatch (35-45#, 20-30#) [6/arm]
6 Strict Pull-ups
48 Single-Unders (or speed steps, or plate toe taps)
— Rest 2:00 —
As many rounds and reps as possible in 6 minutes:
3 SA Alternating DB Snatch (35-45#, 20-30#) [3/arm]
3 Pull-ups (strict or kipping)
6 Burpees

Score = total rounds and reps. Track and enter two separate round + rep scores.

Scoring: Rounds + Reps


PERFORMANCE 20210125

As many rounds and reps as possible in 6 minutes:
6 Hang Power Snatch (95/65#)
6 Chest-to-Bar Pull-ups
24 Double-Unders
— Rest 2:00 —
As many rounds and reps as possible in 6 minutes:
3 Hang Power Snatch (95/65#)
3 Bar Muscle-ups
6 Burpees Over Barbell

Score = total rounds and reps. Track and enter two separate round + rep scores.

Scoring: Rounds + Reps

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