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Wednesday 1/17/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 kb snatches

10 OH lunges with KB

10 knee raises on PU rig

Workout warmup:

10 min EMOM

Complex of 1 hang squat snatch+1 from ground+1 snatch Bal. work up to workout weight +. focus on technique. 

Workout:

21-15-9

OH Squats (sub front squats if unable to do overhead squats) 95/65

TTB

Lift:

Jerks, 1 push+ 2 split on the 90 sec for 7 rounds

Skill:

5 rounds of:

2 rope climbs

150 m run

Earlier Event: January 16
Tuesday 1/16/2018
Later Event: January 18
Thursday 1/18/2018