Friday, 1/5
January 4, 2018
Sunday, 1/7
January 6, 2018

Warm Up
3 Rounds
6 PVC Dislocates
6 Alt Bird Dogs
6 Squat to Bootstrappers
6 Jump Squats

Hang Power Snatch (25 min)
3×3 Power Position Power Snatch
2×3 Power Position to Low Hang Power Snatch
2×6 Hang Power Snatch (cycled)*

Hang Power Snatch 5-5-5 (reps must be unbroken)

Partner Met Con (15 min Cap)
6 Rounds each
6 Hang Power Snatch (M:75/55, W:53/35)
9 Push Ups
12 Squats

Each partner completes round of 6/9/12, then rests while partner does 6/9/12

Bring-a-Friend Workout (11am at H St, Noon at U St)

Warm Up
3 Rounds
12 Squats
6 Alt T Push ups
12 Spider Lunges
6 Plank to Squat

Met Con
4 Rounds
1 Minute work for max reps at each station/:30 Rest
Row (cals)
DB Renegade Row* (M:40/30/20, W:25/20/15)
Box Jumps (scale to Step Ups)
Plate Russian Twists (M:45/25, W:25/15)

1 Min Death Stretch/side
1 Min OH Band stretch/side

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