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Friday, January 5th 2018

4
Jan

Friday, January 5th 2018

Warm up:
2 rounds
10 hollow rocks
5 strict ring dips
10 Light OH lunges

Strength:

1) 1 Power Clean + 1 Hang Clean + 2 Front Squats
-AHAP possible

2) 7min Emom
-6+ TNG Power cleans w/ 65-75% from above

Accessory:

Alternating Emom for 10min

1) 6 alternate stance deadlifts @body weight
2) 9-12 burpees

Adaptive Athlete (seated):

Warm up:

Band and ROM Work

Strength:

1) Snatch from Blocks
-3RM

Accessory:

Alternating Emom for 10min

1) 6 – 9 pull ups
2) ME double rope slams