Jan 30

5 x 1 Snatch Balance + 3 OHS

3 x 5 Back Squat

3 x 5 Snatch Pull w/ 5 sec Descent

Jan 29

Strength

10 x 1 Max Vertical Jump

MetCon

3 Rounds of:

800m Run

15 Box Jump Over

Jan 28

Strength

4 x 6 Good Morning

MetCon

3 Rounds of:

10 Hang Power Clean (135/95)

10 Shoulder to Overhead

Jan 27

Strength

5 x 4 Push Press

MetCon

10:00 Cindy

5 Pull Up

10 Push Up

15 Air Squat

Jan 26

A. Clean - Heavy Single

B. Max Rep Front Squat @ HS

C. 2:00 Broad Jump (6'/4') with 3 Burpee every 3 Jumps

D. AQAP:

20 KB Swing

4 x 100ft Run

20 KB Swing

2 x 100ft Run

20 KB Swing

1 x 100ft Run

Jan 23

A. 5 x 3 Hip Snatch

B. 3 x 3 Snatch High Pull

C. 5 x :30 AirDyne Sprint / :30 Active Recovery

Jan 22

Strength

5 x 2 Hang Clean

MetCon

30 Shoulder to Overhead

30 Hang Power Clean

30 Back Squat

(115/75)