• AP Coach

11.16.19 Saturday


Folders in bin + correctives! :)

FR: Lats, T-Spine x2m

Banded Ankle Traction x45s ea

(Would you rather go 30 days without your phone or live the rest of your life without dessert?)

2 Rounds

PVC OH Squat x10

TKE x25e

Step-Up/BW/MB Box Jump x5

Skill: Snatch

(½ RDL, Shrug, HP, HPS, HSS)

PVC 1x5 BB Oly W/U

BB 1x5 BB Oly W/U

W/U 2-3 x 2 HSS ak @ (40%,50%,60%)

4 Sets:

1 Hang Squat Snatch (ak) @


WOD: WODs With Friends

For Time with a Partner


DB Snatch (50/35)

Burpee Over DB


DB Snatch (50/35)

Burpee Over DB

*Alternate after each workout*

Strength: 3 Sets

1-Arm KB Front Squat x6e

YTV’s x8e

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