Monday December 28, 2020




Choose three of your favorite ways from The Hard Hat for how you can be a great teammate. Put one into action today.


Primer: 8 Minutes for Quality
60s Row
40s Barbell Overhead March
8 Burpees
50 Ft Duck Walk

Mobility:
Pigeon Pose
Bottom Squat Hold

Technique Work: 5 x 
1 Pausing Power Snatch +
1 Pausing Overhead Squat +
1 Pausing Squat Snatch

*If at home do it with a dumbbell. 

Scaled: 
5 x 3 Pausing Power Snatches 

WOD: From The Top: 
30 Power Snatches @ 135/95
30 Overhead Squats @ 135/95
30 Squat Snatches @135/95

EMOM 5 T2B 

Scaled: 
30 Power Snatches @ 75/55
30 Front Squats
60 Single Arm DB Overhead Lunges

EMOM: 
5 Knees to Chest or 5 Tuck Ups 


BulletProof Shoulders:
30 Deadlifts @ 185/125
30 Front Squats @ 95/65
60 Single Arm DB Overhead Lunges