190108 - “Resolution Buster”

(Compare to 160107, 170105, 180108)

Warm up:

Cardio

Barbell Warm up

Snatch Breakdown

Skill/Strength:

EMOMx10 3 Pos Squat Snatch

WOD: For time/10min Cut-off

Rx:

21 O/H Squat (95/65)

9 Cal Bike

15 O/H Squats (115/85)

15 Cal Bike

9 O/H Squats (155/105)

21 Cal Bike

Scaled:

21 Front Squats (55/35)

9 Cal Row

15 Front Squats (75/45)

15 Cal Row

9 Front Squats (95/65)

21 Cal Row

Sport:

21 O/H Squat (95/65)

9 Cal Bike

15 O/H Squats (135/95)

15 Cal Bike

9 O/H Squats (185/135)

21 Cal Bike

Mobility:

Quad Pin and Stretch

Spine Roll