Monday- January 21st

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Three Touches

High Knees

Toe Touches

10 Kb Swings

20 Mountain Climbers

10 Burpees

5 Negative Pull Ups

+ Today's Warm-up Movements:

*Banded Pull Aparts x :60

A1. 3-Position Snatch Pull

3 x 1 @90% of your 1RM Snatch

*1 rep= Deadlift to hips, pull from hip, pull from above knee, pull from below knee

*Focus on keeping the heels DOWN as long as possible

A2. Turkish Get Ups

3 x 2-3 each arm (to be performed between snatch pull working sets)

B. ““Water Power”

AMRAP 15:00

60 Double Unders/120 Single Unders

30/21 Calorie Row

10 Power Snatches (75/55)

C. Buy-out

5 Way Shoulders x 1:00 each

Foam Roll T-Spine