Warm-up:

Row or Run

Crossover Symmetry

20 Banded Good mornings

15 hollow rocks

Inch worms down

Crab walk back

15 OH squats with PVC

15 Matrix turns

15 PVC Drop Snatches

 

Barbell:

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

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

 

WoD:

Complete as many rounds and reps as possible in 6 minutes of:

6 Snatches (155/105 lbs) or 60-70% of 1RM
30 Double-Unders

 

Mobility:

Lax to Plantar

Mash calves on KB handle

Roll Posterior

Read more

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021

MONDAY 20210118

January 17, 2021