Friday 22nd 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

Snatch
A. Work up to a heavy Snatch Balance with 3 second hold in the bottom
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

2. Conditioning
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB

MOBILITY:
Barbell Roll out