Friday 12-01-17 S

Thursday, November 30, 2017

Warm Up: 
Foam Roll- lats, t-spine, and legs 
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Run or Row @ coaches choice distance  
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Kneeling Hip Flexor/Psoas Stretch 

Run or Row @ coaches choice distance  
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Seated 90 90 Hip Internal Rotation 
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Run or Row @ coaches choice distance  
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Grab a PVC and KB per 3 poeple, then...
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Movement Prep/Teams of 3: 
Complete 2 Alternating Sets of: 

A1. 10 PVC Pass Thrus + 40 Secs of 10 OHS @ 4 Sec Holds    
A2. 10 KB Deadlifts + 40 Secs of Goblet Squat Holds/Hip Circles 53/35  
A3. 10 Hang & Shrugs + 40 Secs Door Way Stretch  
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Strength: 
Every 2 Mins for 10 Mins: 

2 Squat Snatches + 2 Overhead Squats
- build to a challenging weight  
- scale to 2 PS + 2 OHS or 2 Cleans + 2 FS as needed  

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2 Min Rest...
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Workout 
15 Min AMRAP of: 

6-9-12-15-18-etc..
Wall Balls 
Pull Ups 
Power Snatches 75/55-95/65 
Overhead Squats 75/55-95/65 
- climb the ladder as high as you can go 

- scale to cleans and front squats as needed 

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