Wednesday, January 23

WarmUp:

1 Minute

Easy Jog

Slow Air Squats

45 Seconds

Moderate Jog

Push-up to Down Dog

30 Seconds

Faster Jog

PVC Pass Thrus

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility:

PVC Lat Stretch – :45 Seconds

Chest Stretch – :45 each side

SWOD:

Power Snatch

Build to a heavy single

18’AMRAP

10 Front Rack Lunges (115/80)

3 Rounds of Cindy

10 Power Snatches (115/80)

1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Xpress:

15′ AMRAP

10 x KB Hang Power Clean & Jerk (53/35) 5 on each arm

5 x Wall Walk Ups

10 x KB box step overs (5 on each arm)

5 x Strict Pull Ups