January 19, 2018

Performance
.
A.Every 90 sec for 5 sets
1 power snatch + 1 squat snatch + 1 overhead squat
.
B.AMRAP in 10 min
5 Power snatches, 95/65
10 Overhead lunges, 95/65
1 Rope climb
.
Fitness
.
A.Every 90 sec for 5 sets
2 power snatch + 2 overhead squat
.
B.AMRAP in 10 min
5 Power snatches, 55/35
10 Overhead lunges, 55/35
5 strict pull-ups
.
FitCamp
.
A.Four rounds for time:
25 Box jumps
25 KB sumo deadlift
25 Lateral jumps
25 Hip extensions
.
B.Mobility
2 min standing straddle pose
2 min seated straddle pose
1 min seated cross shin pose, right forward
1 min seated cross shin pose, left forward
1 min low dragon, right
1 min low dragon, left

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