Friday, January 5th

A.

METCON:

4 Rounds For Time:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Shoulder to Overhead (135/95)

Consistent movement is the name of the game today. With a lighter barbell, it is really easy for athletes to hold on for an unbroken set of deadlifts and quick box jump overs in the first round. In this four rounder, let’s approach rounds 1 and 2 like we envision breaking up round three. If that is two sets of deadlifts and controlled box jumps, that can be the strategy for the first half of the workout. Doing so will allow athletes to hold on for unbroken shoulder to overhead

and not slow down as the workout progresses.

B.

OPEN PREP

With the Open Coming Up, Take the Rest of Class to Work on a Specific Skill


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