• AP Coach

11.22.19 Friyay


Mob:

Folder in Bin Please =) + Corrective Sheet

SB: Feet, Calves x2m

FR Alt Shoulder Flex x8e

(Home Alone or Elf?)

2 Rounds:

PVC OH Squat x10

Calf Stretch x30s ea

MB Box Jump/MB Box Step-Ups x5/5e

Skill: Power Snatch

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PS, OHD Squat)

1x5 BB Oly W/U (½ RDL, Shrug, HP, PS, OHD Squat)

W/U: 2-3 Sets (40-50%)

EMOM x5m

3 TnG Snatch (55-60%)

WOD: Grip It and Whip It

5m AMRAP

10 Alt DB Snatch (50/35)

30 Double Unders

Strength: 3 Sets

Band Pull Apart x20

Farmer Carry x100y

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