Thursday, January 17th 2019

Warm-Up: (7-10 minutes)
Practice DUs for 3 minutes
10 Spiderman Lunges
10 Worlds Greatest Stretches
10 Cat/Cow
20 Second Clamshell R
20 Second Clamshell L
3-Way Banded Stretch

Strength:
Squat Snatch
Every 90 Seconds for 9 sets
Set 1: 3 Snatch @ 60%
Set 2: 2 Snatch @ 70%
Set 3: 1 Snatch @ 80%
Set 4: 3 Snatch @ 60%
Set 5: 2 Snatch @ 70%
Set 6: 1 Snatch @ 80%
Set 7: 3 Snatch @ 60%
Set 8: 2 Snatch @ 70%
Set 9: 1 Snatch @ 80%

Workout Of The Day
AMRAP 18 Minutes
2 Rope Climbs
10 OHS (115/75)
12 Bar Facing Burpees