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Training Plan for Friday January 31st 2020

A) 3 rounds

- 20 alt shoulder taps with 2s hold

- 15 russian kb swings @25-35% bdywt

B) 4 rounds of

- 1.1.1.1.1 reps of

> power cleans
> clean pulls
> deadlifts

- 5/5 single-arm shoulder press - climbing to 9/10

- 10-30s supinated chin over bar hold

C) 8 min to complete reps of

- 8 burpees

- 8 DB goblet squats @25-35% bdywt

D) Accessory

- 2 min kneeling heel to butt sit (heels together)
- 1 min cobra stretch 

Notes:

- drop to knees if needed during shoulder taps
- aim for stiffness and power in kb swings
- choose power clean if able to front squat more than bodyweight
- choose clean pull if able to deadlift more than bodyweight
- choose deadlift if unable to deadlift bodyweight
- climb in weight as needed during single-arm shoulder press
- push hard in part C) and use DB you can squat for 8 reps in a row each set
- RPE of 8/10