February 20th 2017

AM
A. Squat Snatch; 4 singles @ moderate load
B. Squat clean; 4 singles @ moderate load
C. Front Squat; build to a tough triple w perfect form
D. Turkish Get-up Tech Work w 35# DB; accumulate 10 side (this week work on speed of movement - just in case this is part of an open workout)
+
2 Rounds for Time @ faster than game pace:
12 Cal Row
6 Squat Snatch 105#
6 Burpee Box Jumps @ 20"
rest to recovery
2 Rounds for Time @ faster than game pace:
12 Cal Row
6 Squat Cleans @ 135#
6 Burpees Over Bar AFAP
rest 3min
+
Self directed 20min cooldown (include box breathing work)

PM1 hour of movement and mobility work (it may be worth booking a spot with Tony) 


Couldn't do AM, I have both the kids Mondays. Does some low level aerobic work, 15min mobility. Tony ended up being all booked up.