Wednesday 11-07-18 S

Tuesday, November 6, 2018

Warm Up:
Wall Wrist Walks, Wall Lat Stretch & Scapular Mobility 
+
125m Run 
1 Min- Non-Active Hang 
125m Run 
2 Mins- Dynamic 90s 
125m Run 
1 Min- PVC OHS 
+
Grab BB/Med-Ball/Box
+
Skill Work: 
2-3 Sets of: 

5 Empty BB Hang Muscle Snatches 
5 Empty BB Thrusters  
5 Box Step Ups/Jump Downs 24/20  
+
Strength: 
Every 3 Mins for 12 Mins: 

7 Hang Power Snatches @ 60-65-70-75% (priority) 
7 Thrusters @ same weight as snatch  
- set 1 @ 60%, set 2 @ 65%, set 3 @ 70%, set 4 @ 75%   
- rest/build in remaining time 

+
Workout: 
17 Min AMRAP of:

7 Hang Power Snatches 75/55-95/65
7 Games Style Box Jumps 24/20"  
7 Wall Balls 20/14
- Every 2 Rounds Run 200ms 

- Score: total rounds + reps (does not include run)  
 

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