January 25th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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EMOM 8

2 Power Snatch + 2 Overhead Squats

*Build each set

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Impede

For Time:

Run 200m

Run 400m

Run 600m

Run 800m

Run 600m

Run 400m

Run 200m

*After each run, perform the following:

3 Power Snatch #135/95

6 Box Jump Overs 24"/20"

9 Pull-ups

Rx+

Power Snatch #155/105

Box Jump Over 30"/24"

Chest to Bar Pull-Ups

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Cool Down

800m Walk

Elevated Calf Stretch 1min/side

Supine Glute Stretch 1min/side

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Accessory

3 Sets

8-10/side DB Split Stance RDL

10-12/side DB Lateral Raises

8-10 Hanging Straight Leg Raises

*Rest 60sec between sets