Warm-up:

Run or row

Crossover Symmetry

10 Yoga Push ups

Inch Worms Down

Backwards Bear Crawl back

10 Scorpions

3 Wall walks

15 Hollow Rocks
Strength:

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.

 

WoD:

Three sets for max reps of:

60 seconds of Push Press (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest

 

Mobility:

Lax to Plantar and Shoulders

Roll Thoracic spine

Kb handle to calf

 

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021