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Monday

January 30, 2017
Warm Up
Snatch/C&J Mobility
2 Min Deltoid smash (lacrosse ball)
2 Min glute/hip smash (lacrosse ball)
2 Min IT smash (quad roller)
2 Min Pec smash (supernova ball)
Barbell Complex
DL-HCl-FSq-PP-Bsq-BOR
Weightlifting
Clean and Jerk (3-3-2-2-1)
Clean Pull (3-3)
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

 


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