Warm-up:
Row 500m
10 burpees
15 leg swings
15 dislocates
15 oH squats with PVC
Spiderman crawl down
Bear crawl back
15 snatch grip behind neck presses PVC
Strength:
Take 15-20 minutes to build to today’s 1-RM Snatch
WoD:
For time…
5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead
Mobility:
Mash calves
Lax shoulders
Roll posterior
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SATURDAY 20210116
January 15, 2021
FRIDAY 20210115
January 14, 2021
THURSDAY 20210114
January 13, 2021