1.10.20

A. Warm Up

12 minute EMOM 30-45 seconds work

1st: Row

2nd: Good Mornings

3rd: Burpees

4th: Alternating DB Snatch

B. Strength

Clean Grip Deadlift (No Hook Grip)

4 sets

5 reps Touch n Go Every 3 minutes

C. Conditioning

Bike 1/.8 miles

10 Snatch 45/30

10 Snatch 75/55

10 Snatch 95/65

Bike 1/.8 miles

10 Clean and Jerk 95/65

10 Clean and Jerk 115/80

10 Clean and Jerk 135/95

Bike 1/.8 miles

D. Additional Accessory

3 sets of the following superset

4 Muscle Clean

4 Push Press 31X1

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