Monday, Jan 22

Strength 

OTM for 10:00 

Snatch x 3 - 65% ceiling

Lateral box hops x 3 / 3 

*use 1 or 2, 45lb plates for hops 

Metcon

9 rounds for time: 

3 Bar muscle ups 

6 SDLHP

Bike 9 cals 

*18 min time cap 

XT

Snatch high pull 

4 x 6 ( 2 reps in reserve )

*Between sets accumulate 30 strict pull-ups or scaled versions in sets of 3-5