Monday 18th January 2016

This week is a scheduled Back off week.  Intesnity will be high, however volume will be lower.
Even if you feel good, don't do any extra work as that would defeat the purpose of a back off week.

MOB/ACT: 2 Rounds:
1x Lap hip Extenders
1/2 Lap Inch Worm with Push Up
1/2 Lap Bear Crawl

Rowling Warm Up

SNATCH:
10 minutes to work unto a heavy Snatch then:
10 minutes to complete
3×1 at 90% of above weight (or current 1RM if you have it)
2×2 at 80-85%, does not need to be TnG

CONDITIONING:
“Amanda”
9-7-5
Muscle ups
Squat Snatch, 60/40kg