Thursday, October 25, 2018

Thursday, October 25, 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 @ 15:00

Every 90 sec - 4 sets x 3 reps - Behind the neck strict press

Every 90 sec - 4 sets x 3 reps - Behind the neck Push Jerk

Every 90 sec - 3-Position Power Snatch x 5 sets

*Begin at 55% and build

(C) “Landfall”

AMRAP in 4:00

21 Cal Ski

15 Cal Bike

45 Double Unders

Rest 4:00

AMRAP in 4:00

45 Double Unders

15 Cal Ski

9 Cal Bike

Rest 4:00

AMRAP in 4:00

21 Cal Bike

45 Double Unders

9 Cal Ski

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