11.16.19 Saturday

Mobility:

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) @

70-80%

WOD: WODs With Friends

For Time with a Partner

21-15-9

DB Snatch (50/35)

Burpee Over DB

15-12-9

DB Snatch (50/35)

Burpee Over DB

*Alternate after each workout*

Strength: 3 Sets

1-Arm KB Front Squat x6e

YTV’s x8e