Thursday, January 28th

OPEN GYM:
This is an time where you can take a mental and physical “free day” to do what you are excited or driven about. ┬áLet a coach know if you need a bit of help, but you should have at least a skeleton of what you’d like to work on if you choose this.

-OR-

PRE: 3-5 rounds of:
10 Good Mornings
8 Glute-Ham Raises (2 second pause at bottom)
Max Plank Hold

WOD: AMRAP, in 20 minutes, of:
5 Lunges/Leg or 5 Pistols/Leg
10 Toes-To-Bar
15 Box Jumps (24/20″)

WEIGHTLIFTING:
2 Power Snatches + 1 Overhead Squat (3 second hold at bottom) – 6 sets at 70%
2 Power Jerks + 1 Jerk – 6 sets at 70%
Snatch Balance (3 second hold at bottom) – 5×2@70%