Monday 1/22

1) TnG Power Snatch waves
3 rounds
5,4,3,2,1

-each round is AFAP jumping in weight 5-10lbs for each set
rest 1 minute between rounds and start 5-10lbs heavier each round

Ex: 135 x 5, 140 x 4, 145 x 3, 150 x 2, 155 x 1
Round 2 145 x 5, 150x 4 etc

2) 3 sets Max Effort Muscle-ups
rest as needed
-minimum of 20

3) 4 Sets 4 sets: 15 minutes
5-10 Strict Pull-ups
5-10 Barbell Strict Press (DB Press)
8-12 Barbell Underhand Row (Double KB Row)
8-12 DB Bench Press

4) 12 min AMRAP
200m Run
40 Dubs
20 Air Squats

5) Core Work:
2-3x through
20 Low Plank Spiderman (L knee to L elbow)
20 Feet anchored weighted sit-ups with twist