1.4.20 Saturday

January 4, 2020

 

 

Mobility:

Folders in bin + correctives! :)

FR: Quads, Calves x2m 

Banded Ankle Traction x45s ea

 

(If you had one person to go on jeopardy with you, who would it be?)

 

2 Rounds

CB Elev Heel Touch x5e 

TKEs x20e 

X Band Walks x20y 

 

Skill: Snatch

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PS, HSS, OHD Squat)

1x5 BB Oly W/U (½ RDL, Shrug, HP, PS, HSS, OHD Squat)

 

w/u: 2-3 Sets x 1 S.Snatch + 1 HS Snatch (ak) 

 

EMOM x8m

1 Squat Snatch  

Start at 65% and work up

 

WOD: Hardships

30 DB Burpee Box Step Over

(50s/24”//35s/20”)

 

Rest 2m 

 

30 Burpee Box Overs (24/20”) 

 

Post-Strength: Back Squat

3x5 w/ Chains @

Heavier than last week 

Or

GHRs/PM GHRs x8 

TRX Feet Elev Row x8-10

 

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