Programming Preview: Week of 1/4
January 3, 2021
Tuesday, 1/5
January 4, 2021
Warm Up
3 Rounds
10 Band Good Mornings
5 Hanging Scap Retractions
10 Squats (pause/reg/jump)
5 Dolphin Push Ups
Prep (10 Minutes)
1×5 Hang Power Clean+5 Strict Press+5 Push Press +10 Front Squat (bar only)
2×5 Kip Swings +5 Clean and Jerk (light/moderate)+5 Wall Balls
1×5 Pull Ups + 3 Clean and Jerk (working weight)+5 Wall Balls
1×3 Bar MU (or scaled option)
Met Con
15 Minute AMRAP of
60 Wall Balls (20/14)
30 Cleans & Jerks (135/95)
15 Bar Muscle Ups
3 Rounds NFT
30 Flutter Kicks
20 Russian plate Twists (w/straight arms)
10 V Ups
BMU Scaling:
5 Bar Muscle ups
30 Pull Ups
15 Pull Ups
30 Jumping Pull Ups or Ring Rows
