Mon – Jan 15th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knees
5 squats
+
3 rounds
10 lunges
5 jump squats
10 sit-ups

 

Warm-Up
Dynamic

 

Strength
A.) Back Squat
20min clock
1×5
1×10
1×20
1×30

 

B.) Hang Snatch Drills

 

WOD
9min AMRAP
9 Hang Power Snatch @ 95/65
9 Burpee No Push-Up Box Jump @ 24/20

 

Cool Down
1.) Row 500m
2.) 3 rounds
10 pass thru
Foam rol t-spine 30sec

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