Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Back Extensions on GHD

Group…

15 Good Mornings

12 Scorpions

Bear Crawl Down

Zombie Walks Back

Power Clean Review

 

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

 

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips
10 Push-Ups
20 Russian Kettlebell Swings

 

Performance:

Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

8 min. time cap

 

Mobility:

Couch Stretch

Roll Posterior

Mash Quads

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021