Sunday, January 23rd 2022
Warm-up
A. General
3 rounds
30 sec Row or Bike
30 seconds
round 1: Inch worms
round 2: scorpions
round 3: Reverse plank + march
3 rounds
30 sec Row or Bike
30 seconds
round 1: Inch worms
round 2: scorpions
round 3: Reverse plank + march
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
2 sets
10/12 Cals or 100m run
3 scap pulls + 5 Beat swings
5/5 Hang DB snatch (to find proper load)
Metcon
Metcon (Time)
4 rounds for time
800m Run OR 40 Cal Bike/Row/Ski
30 Hang DB Snatch 1×50/35lbs
800m Run OR 40 Cal Bike/Row/Ski
30 Hang DB Snatch 1×50/35lbs
Cool down
3-4 minutes on bike or rower
Lower Body Flow
TC: 24mins
Scaling options
Beginner
4 rounds
20 400-800m run / Cal Bike/Row/Ski
20 Hang DB snatch
Intermediate
4 rounds
800m Run OR 40 Cal Bike/Row/Ski
30 Hang Db snatch @ 35/20lbs