1/17/14: Day 47

GYM PROGRAM

Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Good Mornings
Front Squats
Push Press

Mobility
Stretch Wrists - 2min
Shoulder Band Pull Stretch - 1min/side

Skill/Strength
EMOM for 8min
1 High Hang Squat Clean
1 Low Hang Squat Clean

WOD
For time
10 Squat Clean Thrusters (95/65)
20 Hand Release Push-ups
30 KB Swings (53/35)
40 Slam Balls (30/20)
30 KB Swings (53/35
20 Hand Release Push-ups
10 Squat Clean Thrusters (95/65)


SMOLOV PROGRAM

Warm-up
Front Squat Test - 1:00
Row 500m
3 Rounds :20/:10
Good Mornings
Front Squats
Push Press

Mobility
Stretch Wrists - 2min
Shoulder Band Pull Stretch - 1min/side

Skill/Strength
EMOM for 8min
1 High Hang Squat Clean
1 Low Hang Squat Clean

WOD
For time
10 Squat Clean Thrusters (95/65)
20 Hand Release Push-ups
30 KB Swings (53/35)
40 Slam Balls (30/20)
30 KB Swings (53/35
20 Hand Release Push-ups
10 Squat Clean Thrusters (95/65)

Squat Cycle
Off

Short and sweet today, guys. Do work!