Warm-up:

Row 500m

Crossover symmetry

15 matrix turns

10 push ups

8 strict pull-ups

15 squats

20 good mornings

Samson lunges down

Zombie walks back

10 behind the neck snatch grip push presses (barbell)

10 hang power snatches (barbell)

10 OH Squats (barbell)
Barbell:

Six sets of…

3-Position Snatch

(high hang, mid-thigh, then from the floor)

Rest 2-3 minutes
Build over the course of the six sets.
WoD:

Complete as many rounds and reps as possible in 7 minutes of:

7 Overhead Squats (135/95 lbs)

7 Box Jumps (24″/20″)

7 Toes to Bar
Mobility:

Lax to plantar

Lax to shoulders

Mash quads

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THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021