Monday, January 28

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1.  Snatch PP
 Quickly work up to a heavy single

2.  OHS
Quickly work up to a heavy single

3.  Snatch Balance
Quickly work up to a heavy single

4.  Hang Squat Snatch 
Quickly work up to a heavy single


5.  Front Squat
3×1 – at your 2RM from Tuesday


6.  "Crazy Delicious"
7 Rounds:

Minute 1: 2-3 Rope Climbs
Minute 2: 10 1-arm DB Push Press, 70/50 – 10 with right arm then 10 with left (20 total per round)
Minute 3: 3 Deads – climb to a heavy set.

This is a 21 minute workout.  On "go" do 2-3 rope climbs and rest the
remaining part of the minute.  At the next minute mark to 10 DBPP with
right arm, then 10 with your right and rest the remaining time in the
minute.  At the next minute do 3 heavy deads and rest the remaining part
of the minute.  At the next minute mark start the 2-3 Rope climbs again
and continue. 

OPPORTUNITIES
Opportunities are rarely
given; they are earned through blood, sweat, and tears. One cannot sit
back, relax and expect to make the podium through pure osmosis of
videos. Hard work, discipline, dedication, and passion are all traits
that must be ingrained into an individual's character. For champions,
terms such as complacency, or deserved do not exist! Nothing is
expected, and everything is earned! It is you who controls your
successes and failures. Do not be afraid to push the limits because when
it is all said and done, it might be that last push that gives you the
opportunity you have been waiting for your entire life.

Holly

Comments

  1. Having just done heavy deadlifts on Friday, I consulted T. Miller regarding a switcheroo. I did Thursday’s WOD in lieu of today’s WOD (Snatch Complex, OHS, Snatch/Pistol/T2B met con).

  2. “Crazy Delicious” – 2 rope climbs each round, 35# DB PP, did 15 Hip Extensions per round instead of DL.

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