9.12.19 Thursday

Folder in Bin Please =) + Corrective Sheet

Mob:

FR: Quads/Thoracic Spine x2m

Side Plank x20s ea

(If you could only eat at one fast food chain for the rest of your life where would it be?) *Trick Question*

Warmup: 2 rounds

PVC OH Squat x5

TKEs x25e

Box Jump x5

Skill: Snatch

PVC 1x5 Oly W/U

BB 1x5 Oly W/U

W/U: 3 Sets x 1 PS (ak), 1PS (bk), 1 PS (fl) @ 40-60%

3 Sets

3 Position Power Snatch

(ak, bk, fl)

60-65%

Strength: Tempo Back Squat

3x5 @ RPE 6-7 (3/1/1) + Alt BW V-Up x10e

WOD: 3-4 Sets For Quality

HASD x100y

Suitcase Carry x50y ea

Feet Elev Loaded RR x8-10