Warm-up:

Run 400m

Crossover symmetry

Samson lunges down

Spider-Man crawl back

Hips on box

15 squats

15 leg swings

15 dislocates

15 good mornings 

10 hang power snatches (lightweight)
Barbell:

Every three minutes, for 24 minutes (8 sets):

Hang Snatch + Snatch

Record heaviest weight
WoD:

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/14 lbs)

12 Burpees
Mobility:

Mash quads

Couch stretch

Banded shoulders

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TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021