Monday January 13, 2025

Warmup

1:30 bike/row

10 air squats

10 squat jumps

5/way halos

10/side bent over row

10/side front raise

10/side lateral raise

10 plank pull throughs

20 mountain climbers

10 scapular pushups

Mobility

Child’s pose 1:00

Pigeon pose :30/side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 hang snatch

5 snatch balance

Skill/Strength

Work up to a heavy hang snatch (full or power)

Those new to lifting should use a light barbell or just practice DB snatches

WOD

3 rounds:

15 pushups

20 DB snatches (alternating r/l)

10 pushups

20 box jumps

F:  light DB; box pushups

P1:  50/35 DB

P2:  lighter DB

C:  heavier DB OR 10 barbell snatches (135/95 +/-); ring pushups; DB box step ups

Then (optional)…

For time:

20/16 ski cals, then

Pullups

Burpee Broad Jumps (max distance)

15/12/9

Choose a pullup option from the following:  ring rows > jumping > regular > chest to bar > strict > or bar muscle ups 5/3/1