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Daily Workout WOD, January 7, 2022

07 Jan, 2022

1.7.22

Metcon
200m Run
90 sec/side OH Banded Distraction
EMOM x 9 mins:
1. 8/side OH Barbell Dead Bugs
2. 10-12 Banded OH Squats (use a large red band pulled apart overhead to mimic OHS position)
3. 12 Hang Muscle Snatches
Metcon
Technical Focus: Slow Squat Snatches
Complete 3 sets of 5 reps
3 Position Snatch (EMOM x 10 mins: build to heavy complex)
Hip, Hang, Floor
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
12 C2B Pull Ups / Pull Ups / Ring Rows
12 Kipping HSPUs / 4 Wall Walks
12 Box Jump (30/24 – 24/20)
Metcon
Optional Extra Work

Complete 3 sets of:
30-45 sec Hollow Hold or 30 sec Weighted Hollow Hold
1 min Knees to Elbow Plank – hands on DBs (hold for 2 secs on each tuck)
Rest no more than 1 min

Complete 3 sets of:
5 Clean Pulls (100% of your 1RM Clean)

For 20 mins:
30 secs on, 30 secs off of Assault Bike for calories

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