Friday, January 7th

**Reminder, Mobilize and Sip today at 5pm with Coach Meg!**

Weightlifting: 5 sets: 3 Behind-the-neck Snatch Grip Push Press + 5 Behind-the-neck Snatch Grip Push Jerk

We want to go heavy today, where we fatigue our push press pretty quickly and have to resort to the push jerk to complete the rep (our goal is to catch in a 1/4″ depth squat, so try and drive the hips back and chest forward to complete the rep on the jerk).

Conditioning: AMRAP 12 – 3 Bar Muscle Ups, 6 Strict Handstand Push Ups, 9 Box Jumps 30″/24″

Workout – Scale MU to pull up/dips (3 pull ups and then 3 dips), HSPU scale to using ab mats or pike push ups, but lets try to avoid Z-Press to get reps in upside down and with body weight, box jumps can be scaled but athletes should be attempting higher than normal heights.