Friday 01-11-18 S

Thursday, January 10, 2019

Warm Up: 
Cat Cow x 30-45 secs 
Frog Stretch x 30-45 secs 
Inchworms x 30-45 secs 
+
Every 2 Mins for 8 Mins:  
9/7 Cal Row  
7 Burpees 
7 Air Squats, rest remaining time 
+
Grab a PVC & Small Plate 5/2.5lbs 
+
2 Sets of: 
10/5 Dynamic 90s 
10 PVC Overhead Sqauts  
+
Skill Work: 
Option A: Power Snatch 
Option B: Squat Snatch 
+
Strength & Skill: 
10 Min EMOM of: 

1 Squat or Power Snatch, stay light and practice 

Workout: 
5 Rounds of:  

21 Hang DB Snatch 55/35 (alt 11/10)  
15 Deadlifts 155/105 (adv. 185/125)   
9 Pull Ups (adv. CTB)  

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