Wednesday, January 5th, 2022

Coach led warm up

PVC warm up and stretches

Then,

3 Sets: (1 set PVC 2 sets barbell)

3 Snatch Deadlifts to Mid-thigh

3 Snatch Pulls

3 Muscle Snatches

3 Overhead Squats

3 Hang Power Snatches

3 Power Snatches

Weightlifting

Lifting A

Every 1:30 x 10 Rounds For Load:

1 Snatch Pull + 1 Hang Power Snatch

Post heaviest complex to Wodify and Whiteboard

Lifting B

5 Sets:

10 Ring bicep curls

10 Seated Snatch Grip Strict Press

10 Supinated Wide Grip Bent Over Row

8 Tempo Good Mornings

Extra Credit

Row Intervals

10 Sets For Time:

300/225m Row

– Rest 1:00 between sets

Recovery

2 Sets:

1:00 Alternating Scorpion Stretch

1:00 Sit & Reach