1-12-15

 

Monday

Warm Up:

  • 3 Rounds
  • 2 laps
  • 5 push ups
  • 10 squats
  • 15 jumping jacks

skill: upper body mobility

strength:

12 Minutes Total

Perform 1 Full Snatch with 3 second pause above the knee + 1 hang power snatch

Start at 70% and increase to 85%+

wod:

  • 3RFT
  • 21 cal row
  • 15 pull-ups
  • 9 Russian kb swings 70/53

Cash Out: Upper body mobility

Challenge of the week: Max handstand push ups in 1 Minute (scale as needed)