Warm-up:
Row 500m
Crossover symmetry
20 banded good mornings
15 shoulder wall slides
15 leg swings
8 burpee pull ups
Crab walk down
Bear crawl back
10 hang snatches with PVC/barbell

Strength:
Take 18 minutes to establish 1rm snatch

WoD:
Every minute for 20 minutes:
Even minutes- row 30 sec for distance (meters)
Odd minutes- Power Snatch or Snatch X 3 reps @ 70-80% of today’s 1rm

*record meters rowed

Mobility:
Roll posterior 
Mash quads
Lax to glutes

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THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021