Training Week Sneak Peek: Monday January 9th

Warm-up:
For 5 Minutes:
5 Burpees
5 Hang Power snatches
5 Good mornings
5 Back Squats with a pause

Weightlifting:
EMOMx4 – 3 TNG Power snatches
Rest 3 minutes –
EMOMx4 – 2 TNG Full snatches
Rest 3 minutes
EMOMx4 – 1 full snatch

Strength: 20 minutes
Back Squat – 2RM, no drop sets
*When finished begin warming up snatch to working weight, then deadlift to working weight.

Movement Prep: 6 minutes
EMOMx3 – 2 Power snatches, 2 burpees over bar, 2 box jumps
Then
Rest 3 Minutes

WOD: 18 minutes
2 Rounds –
3 minute AMRAP:
5 power snatch 95/65
5 Burpees over bar
2 minute rest

2 Rounds:
3 minute AMRAP:
10 Deadlifts 155/105
10 Box Jumps 24/20
2 minute Rest

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