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190121

1) WARM-UP:

Stretch

Mobility: Bench Lat Stretch

3 Rounds: on Coach’s command

4 x 2-Position Power Snatch

4 x Slow Power Snatch

4 x Snatch Balancce

2) STRENGTH: Every 2 min for 10 min

Back Squat x 4 @75+% (Build each set)

Ring Rows x 10

—2 min rest—

Max Reps @80% of heaviest 4 rep

3) METCON: 4 Rounds for time

12 x T2B (Rx+ Wt. GHDSU @14/10, Scaled Knee Raises)

16 x Single Arm DB S2OH @50/35 (Scaled less than or equal to 45/30)

20 x DB Goblet Step-up @50/35 (Scaled less than or equal to 45/30)

Earlier Event: January 19
190119
Later Event: January 22
190122