Friday January 21st

Session 1:

Row: 16 x 250m. Rest 30 seconds. 1:52 pace.

Safety Bar Squat + 60lbs Chain @ Parallel Box Wide Stance: 12x2 EMOTM @ 40% of 1RM + Band Tension

Deadlift: 8x2 EMOTM @ 155lbs + Band Tension

9 minute AMRAP: 3 Power Snatch 155/105, 6 Burpee Lateral Bar Hop, 9 Chest-to-bar Pull-ups

Banded Good Morning (Purple Bands): 4 x 10. 


Session 2:

2 Snatch Push Press + 2 Overhead Squats: 5 sets.

Every 75 seconds for 12 sets: 2 Low Hang (just below knee) Snatch. Start @ 123 and worked up. 

3-Stop Clean Deadlift (Just off the ground, Just below the knee, Just above the knee) + Clean Pull: 3-3-3-3. 

Every 75 seconds for 12 sets: 2 Low Hang (just below knee) Clean. Start @ 153lbs and worked up.

Reverse Hyper: 4 x 15. Rest 90 seconds.

GHD Sit-ups: 3 x 20. Rest 90 seconds