Monday, 1/20
January 19, 2020
Wednesday, 1/22
January 21, 2020
Warm Up
3 Rounds
6 Rev hand Spider Lunges
6 Alt T Push Ups
6 Alt Samson Lunges
6 Jump Squats
Skill
EMOM 12 (3 Rounds each)
A) :45 HS Hold
B) 15 Hollow Rocks
C) 5 Half Kneeling DB Press/side
D) 20 Supinated Band Pull Aparts
Prep (9 Minutes)
1×5 Strict Press+5 Push Press (bar only)+6 Alt DB Snatch
3×3 Push Press+3 Plank to Squat (work up in weight)
Met Con
In 12 Minutes
30 Push Press (135/105/75, 93/68/53)
30 Burpees over the bar (lateral)
AMRAP in remaining time of:
30 Alt DB Snatch
30 Ab Mat Sit Ups
