
Programming Preview: Week of 1/18
January 17, 2021
Tuesday, 1/19
January 18, 2021Warm Up
3 Rounds
6 Spider Lunges
6 PVC Dislocates
6 PVC OHS to Sotts Press
6 Jump Squats
Strength
Snatch Complex
Prep (8 minutes)
1×5 High Hang High Pulls+5 High Hang Power Snatch+5 OHS
1×5 Hang High Pulls+5 Hang Power Snatch+5 OHS
1×5 Snatch
2×1 Hang Snatch+ 1 Snatch working up
Work (12 Minutes)
5×1 Hang Snatch+ 1 Snatch
Met Con
Prep (3 minutes)
:45 Bike/Row (building easy to moderate)
5 Power Snatch
:45 Bike/Row (building moderate to hard)
Work
3 Rounds for time (15 Min Cap)
Bike 1 Mile/ Row 750 M
30-20-10 Power Snatch (75/55)