12 Jan MONDAY, JANUARY 13TH

WORKOUT OF THE DAY
WARM-UP
AMRAP X 10
200M Row/Run
8 Hollow Rock
8/8 Single Leg Lateral Step-up
4 Hip Flow
8 Goblet Squats *light
Then,

Empty Bar Tempo Back Squat
3 X 3 w/ 5s Tempo down/up

STRENGTH
30 Minutes to find a 1 Rep Max Back Squat

AMRAP X 7
35 Double Unders
7 Front Squat 135/95

L2: 115/75
L1: 95/65

___________________________________________________________
BARBELL CLUB
A. BACK SQUAT
3 X 8 @ 80%

B. SNATCH
3 X 2 @ 70%
2 X 3 @ 75%

C. CLEAN/JERK
3 SETS
Clean + 2 Front Squat + Jerk

D. SNATCH HIGH PULL
3 X 3 @ 70%

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