Thursday:  January 23, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Internal/External Rotations, 20/arm

30 Arm Circles (15 per arm)
30 Hip Openers (forward and backward)
20 Lunge and Reach
20 Empty Bar Pause OH Squats
20 Box Jumps, step down

Strength/Skill(15:00 – 35:00)
Overhead Squat:  6×2 increasing to a heavy double for the day.

WOD(40:00 – 52:00) Strict Time Cap of 12:00

Fitness
2 Rounds
30 Box Jumps 24/20″
20 KB Swings

Performance
2 Rounds
30 Box Jumps 24/20″
15 Squat Snatches 115/75lbs

Option 2:  Power snatch instead of squat snatch

Competition
2 Rounds
30 Box Jump Overs 24/20″
15 Squat Snatches 135/95lbs