Tuesday – November 8th

Pre Warm-Up
3rds
10 band pull apart
10 cuff isolation
SPRINT 100m

 
Warm-Up
Dynamic
Midline Work

 
Strength
A.) Snatch Complex OT90sec x7
1 Power Snatch From High Hang + 1 Power Snatch Form Low Hang + 1 Power Snathc Form Below Knee + 2 OHS

 

B.) OTMx7
3-5 Wide grip C2B + 5-7 Push-Ups

 
WOD
Sally Song – Back Squat @ 135/95

Rest 2min

6min AMRAP Wall Balls @ 20/14

Rest 2min

3min AMRAP DU

 
Cool Down
1.) 3min Assault Bike
2.) Foam roll quads and calves

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