1.18.21 Workout of the Day

“The time is always right to do what is right."-MLK

Jumpstart January Weight Loss Challenge
Week 3 of our weight loss challenge is in full swing. Best of luck to all our participants, as we have over $500 in the pot for winning participants. Stay committed!

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Barbell
1.Strength
Stamina Squats
On the minute x 14
Min 1: 2 Front Squat
Min 2: 4 Back Squat

Stimulus: Single barbell, loaded throughout at 75-77% of 1RM Front Squat. Second week in our climb back up the progression ladder. This week we are repeating Week 4's Stamina Squats (12/14/20), aiming for an increase of 3-5% from that effort.

2. Snatch Technique
Part A. 3 sets
3 snatch grip sotts press
3 overhead squat
Part B. 3 sets
3 drop snatches
Part C. 3 sets
3 pausing snatch balance (1 sec pause at bottom)

3. High Hang Squat Snatch
On the minute x 10
1 High Hang Squat Snatch

Interval
1.Conditioning
Team of 2 30 min partner AMRAP
10/8 row or 100 m sprint
5 Burpee Box jump Overs (24/20)

Athletes complete full rounds before. Athletes are encouraged to alternate between the row & sprint every round. Sub 1:30 seconds per round is the desired goal throughout the 30 minutes.

Midline
3 sets for quality
30 alternating v- ups
-1 minute plank after every set-