180123

Warm-Up

0:00-20:00
1) General Prep
2rds:
1min jump rope
1min stretch
2) Mobilization
– rig banded squat
3) Warm-Up
3rds: (EB)
5 snatch DL
5 tall snatch
5 OH squat
5 reverse lunges ea leg

180123 – Weightlifting

Power Snatch
4 rounds
AMRAP in 90sec @ 65-80% (singles)
*after last rep, 50ft back rack walking lunge*
**rest 2:30**

180123 – Metcon

For time:
30 cal row
30 C2B
20 cal row
20 STRICT HSPU
10 cal row
10 MU
*10min cap*

180123 – Accessory

4rds:
1a) ISO chin-up hold x ME
1b) AMRAP EB curl x :30sec
– rest :30sec –
1c) AMRAP close grip push-ups x :30sec

Cool Down

2-3min airdyne
foam roll
stretch