Warm-up:

Row 500m

Crossover symmetry

10 push ups

15 hollow rocks

30 sec handstand hold or handstand walk practice

Bear crawl down

Lunges with trunk twist down

10 hip extensions
Barbell:

Every two minutes, for 20 minutes (10 sets) of…

Halting Clean Deadlift + Clean Pull + Power Clean + Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
WoD:

Two sets for times of…

Row 500 Meters

Rest 5 minutes

Score are your two 500m times- example (1:38 & 1:42)
Mobility:

Roll posterior (hamstrings and glutes)

Roll thoracic

Mash quads

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021