Warm-Up:

Row 500m

Crossover Symmetry

15 hollow rocks

15 Matrix turns

Pigeon Stretch each side

15 leg swings

15 barbell Snatch Push Press

15 barbell OH squats

 

Barbell:

Every 2 minutes, for 12 minutes (6 sets):

Hang Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

WoD:

Three rounds for time of:

30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
500 Meter Row

 

Mobility:

Couch Stretch

Roll posterior

Banded Shoulders

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021