Warm-up:

Run 400m

Crossover symmetry

10 push ups

10 good mornings

Inch worms down

Broad jumps back

10 hang barbell cleans
Strength:

Every minute, on the minute, for 12 minutes…

Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

WoD:

Three rounds for time of…

10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

Extra work:

Three sets of…

Single-Arm Dumbbell Row x 8 reps
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

Mobility:

Roll posterior

Mash quads

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MONDAY 20210125

January 24, 2021

SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021