January 19, 2021

WOD

Every 3 minutes Power Snatch 6x1 @85-95% Practice 6x3@70% ss. 12/15 cal row LIT: 6x3 sumo dead lift high pull ss 12/15 cal row

4x8 db single leg rdl each leg

4x8 wtd ghd hip ext.

4x8 towel pull ups using ropes hanging over pull up bar. DO NOT USE OUR LITTLE TOWELS

Intent: Maximum strength training and hypertrophy training. ATP CP / Anaerobic glycolytic system