Thursday:  January 30, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Squat hold, 2:00

2 Rounds
20 Banded Good Mornings
20 Lateral/Cossack Squats
10/7 Calorie AAB

Strength/Skill(15:00 – 35:00)
Deadlift:  8×3

Stay on the lighter side today and focus on controlled movement for quick sets of three.

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

Fitness
24-20-16
Cal Row/Bike (16-12-8 for women)
Alternating DB Snatch
Air Squats

Performance
15-12-9
Cal Bike (9-7-5 for women)
Power Snatch 95/65lbs
Overhead Squats 95/65lbs

Option 2:  Reduce the weight to 75/55lbs

Competition
15-12-9
Cal Bike (9-7-5 for women)
Power Snatch 115/75lbs
Overhead Squats 115/75lbs