Thursday 31-Jan WARM UP: Foam roll Deadlifts with PVC (shown how to maintain neutral spine) Drop squats x10 Box step x10 800m jog 20 mins to practice the snatch Then 3×3 snatch deadlift @105 WOD: For time: 75 power snatch 75/55 50 burpees (hand release) 9 min cap MOD # 158 Grain Free Breakfast Bars [...]

Wednesday 1-30-13 WARM UP: Foam roll Hit the back of the legs with barbell 2mins per leg Hip holds 2mins per side Single arm press ups from the ground with kettlebell 10 per arm Strict pull-ups X10 Bench press 5 bench@ 60% 10 weighted dips (chains or vest) 5 bench@65% 10 weighted dips (chains or [...]

Tuesday 1-29-13 WARM UP: 3 mins on Airdyne 500m jog Drop squatsx20 Snatch balance x5 Snatch drop x5 Mid hang snatch x5 Back squat(low) 55%x3 60%x3 65%x3 70%x2 75%x3 Emom for 8mins WOD: 21,18,15,12,9,6,3 Box Jumps – 30/24 Toes to Bar Weighted push-ups 45/25lb plate on back In 15 mins complete as much as possible [...]

Monday 1-28-13 WARM UP: Foam roll Lateral shufflex5 Highknees x4 Frog jumps d/b Bear crawl d/b Mid hang cleansx10 barbell Pullunders x10 barbell Front squat (spend 20 mins getting to 95%+) 65% x3 70% x3 75% x2 80% x2 85% x1 90% x1 95% x1 WOD: 21-15-9 Goblet squats 2/1.5 pood CTB Pull Ups MOD [...]

Friday 1-25-13 WARM UP: Foam roll Lunge d/b Step ups 10 per leg 10 good mornings 10 back squats 500m run 2rds Clean practice 60% x3 65% x3 75% x2 80% x2 6mins 75-80% Min 1 3cleans Min 2 1 clean Min 3 3cleans Min 4 1clean Min 5 1 clean Min 6 AMRAP WOD: [...]