1/8/14: Day 38

Awesome work yesterday, guys. Definitely a lower back burner. I know you'll all come back for more today though! It's the nature of the beast. Here's today's awesomeness.

GYM PROGRAM

Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Heavy Russian Swings
Bring Sally Up - Down-up Edition (no jump burpee)

Mobility
Roll Front/Back of Shoulder - 1min/side

Skill/Strength
Push Press 5x5 @ 75%, 2:00 int

WOD
21-15-9
Overhead Squat (135/95)
T2B
*EMOM do 3 KB Swings (72/53)
12:00 cap


OLY CLASS

6min to establish 1RM  Power Snatch

EMOM for 10min
2 Snatch Grip Deadlifts @ 110%

EMOM for 7min
2 Hang Snatch High Pulls @ 95%

EMOM for 15min
1 Snatch Balance @ 85% with 5sec pause at bottom


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Heavy Russian Swings
Bring Sally Up - Down-up Edition (no jump burpee)

Mobility
Roll Front/Back of Shoulder - 1min/side

Skill/Strength
Hang Snatch (Squat) 5x2 @ 80%, 2:00 int

WOD
21-15-9
Overhead Squat (135/95)
T2B
*EMOM do 3 KB Swings (72/53)
12:00 cap

Happy lifting! Oh, and Smolov needs to do the Oly class as well. Just to clarify. :)