Warm Up
2 rounds:

1:00 row or bike
30 second PVC pass throughs
20 seconds side plank each side
10 PVC OH squats
5 PVC elbow turnover drill  https://www.instagram.com/p/B5yBaI7lEnE/ (last video)

Mobility

deep squat progressions x 6
ankle pulse x 30 seconds each side - in a lunge position with a weight on the knee, driving knee over toes
seated banded pull aparts x 15   https://www.instagram.com/p/B6hBLmql7ql/
banded upright row x 15  (same video as above)

Skill: snatch
primer for snatches:
1. snatch press from receiving position x 5 reps for 3 sets
2. muscle snatch from the power position- for positional warm up, not heavy x 2 reps for 3 sets
https://www.catalystathletics.com/exercise/466/Muscle-Snatch-From-Power-Position/
then..

every 2:00 for 4 sets
1 high hang squat snatch
1 hang squat snatch
1 squat snatch
work at 60-70% 1RM

WOD
4 RFT
2 rope climbs
15 burpees


Post WOD- core burner
4 sets
20 second hollow rocks
20 second hollow hold
20 flutter kicks

rest 30 seconds

January Monthly Challenge
Day 7- 14 walking lunges each side