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190116

1) WARM-UP:

Stretch + Mobility (Single Leg Hip Extension x 10 each)

—then—

30 sec of work / 30 sec of rest x 2

Shoulder Taps or Handstand Hold

Monkey Tails or Toe Taps

Handstand Walk

2) OLYMPIC LIFTING: Alt. EMOM 10

Power Snatch + Hang Power Snatch + Squat Snatch

Single Arm KB/DB Overhead Squat x 3 reps each

—2 min rest—

EMOM 3:

5 x Snatch (Power or Squat) @70% of heaviest complex completed

3) METCON: Repeat from 12/6/18

10 rounds for Time

2 x Power Snatch @65% of Max Snatch

4 x Power Clean @ same as above

8/6 x Cal Row/Ski/AAB

Earlier Event: January 15
190115
Later Event: January 17
190117