Monday 1-29

Mobility: Hips/OH Pos

A: 10 min EMOM

Odd: 1 Power Snatch + 2 BTN Push Press + 2 OHS + 1 Snatch Balance

Even: 30 DU + 2 Burpee + 30 DU

B: 1-1-1-1-1

3 Position Squat Snatch

-Floor

-Above the Knee

-High Hang

C: 12 min EMOM

1) 15/12 Cal Air Bike

2) 15 Burpee

3) 15 OHS 95/65

4) 50 DU

Standard

Wednesday 1-24

“Wear Pink”

Mobility: Hams/L and T Spine/Lats

A: 3 Rounds

10 DB/KB Deadlift

10 DB/KB Front Squat

10 DB/KB Front Rack Lunge

30 sec HS Hold

B: 8 min AMRAP

8 Axle Bar Deadlift 160/110

16 Lateral Bar Hop

8 HSPU

C: 8 min AMRAP

8 Alt. DB Snatch 70/50

16 Box Jump Over 24/20

Standard

Monday 1-22

Mobility: Hips/Lats

A: 3 Rounds

8 DB/KB Front Squat

8 DB/KB Push Press

8 DB/KB Thruster

B: 10 min EMOM

0-4min: 9 Thruster 96/65

4-7 min: 7 Thruster 115/85

7-10 min: 5 Thruster 135/95

C: For Time

“17.5”

10 Rounds

9 Thruster 95/65

35 DU

Standard