Thursday, November 1, 2018

Thursday, November 1, 2018

(A) Warm Up

1:30 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 5 Tempo Wall Squats
:20s Samson Stretch each side 
5 Kip Swings + 3 Kipping Pull Ups

Into…

1:00 Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations

Into…

:30s Fast Bike or Row
3 Strict Presses + 3 Snatch Grip Strict Presses
5 Snatch Grip RDL
5 Overhead Squats

(B) Snatch Drills

EMOM x 3 minutes:
Snatch Press from Behind the Neck in Receiving Position x 3 reps

Into . . .

EMOM x 3 minutes:
2 Snatch Drops 

Into. . .

Every 2 minutes x 10 minutes (5 sets):
2 Snatch Balance + 1 Overhead Squat

Into…
Every 90s x 5 sets:
3 High Hang Snatch @ 65-70% 

(C) “Bar Fight”

AMRAP in 15:00

250m Row

20 Wall Ball

10 T2B

5 Power Cleans (155/105)

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