Friday:  January 3, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Doorway stretch (using the rig), :90/side

https://www.youtube.com/watch?v=OIT7xEA_gz4

2 Rounds
12 DB Goblet Squats
12 Alternating DB Snatches
12 Perfect Push Ups

Strength/Skill(15:00 – 35:00)
Back Squat:  4×3 at 90% of your new 3RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 54:00):  Strict 14:00 Time Cap

Fitness
6 Rounds
6 KB Swings
8 Push UPs
10 KB Goblet Squats

Performance
6 Rounds
3 Power Snatches 135/95lbs
5 Ring Dips
7 Front Squats 135/95lbs

Option 2:  115/75lbs and matador dips instead of ring dips

Competition
6 Rounds
3 Power Snatches 165/115lbs
6 Ring Dips
9 Front Squats 165/115lbs