Warm-up:

Individual…

Row 2 minutes

Crossover Symmetry

15 Banded Good Mornings

Group…

200m Jog

10 Dislocates

Snatch Skill Positions with PVC (High Hang and Hang)

 

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets):

2-Position Snatch
(high hang, followed by hang from mid-thigh)

Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets

 

Fitness:

For time:
25 Burpees
50 Kettlebell Swings
25 Burpees

Performance:

For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell

10 minute cap.

Mobility:

Couch Stretch 2 minutes each side (yes a long time)

Roll Posterior

LAX Shoulders

 

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SATURDAY 20210130

January 27, 2021

FRIDAY 20210129

January 27, 2021

THURSDAY 20210128

January 27, 2021