05 Jan MONDAY, JANUARY 6TH

WORKOUT OF THE DAY
TABATA – 20 SEC ON/10 OFF X 8
Banded Russian Kbs

4 SETS
30 SEC ON/OFF
-KB Farmer Carry
-Hollow Hold
-Shoot Thrus
-Burpees to a 6” target
-High Box Jumps (goal to get 5) 26/32”

BARBELL CLUB
A. SNATCH SKILL
Snatch Balance 2 X 4
Halting Snatch 2 X 3
*Build to moderate load for each
B. CLEAN/JERK
Build to Today’s Best
Hang Clean + Clean/Jerk
C. TEMPO FRONT SQUAT
2 X 4 @ 75-80% *3sec tempo

OPTIONAL ACCESSORY
3 SETS
-12-15 Reverse Fly
-5 Ring Pull-up *Rest 6s btwn each rep
-90 Sec Heavy Farmer Hold

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