11.25.19 Monday

Mob:

Folder in Bin Please =) + Corrective Sheet

FR: Quads, Calves x2m

Banded Knee Tuck x45s ea

(Would you say you are more patient or short tempered?)

2 Rounds:

TKEs x25e

Goblet Squat x5 (3 sec pause)

Wall Press Deadbug x5e

Skill: BB Clean

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PC, HSC, FS)

1x5 BB Oly W/U (½ RDL, Shrug, HP, PC, HSC, FS)

W/U: 2-3 Sets (40-60%)

4 Sets

1PC + 1HSC (ak) @ work up by feel

Strength: Front Squat

4x5 @ (65%+) w/3s Pause @ bottom + 90/90 Hip Lift x5 breaths

WOD: Strength Intervals

3-4 rounds

30s SB Ham Curl

30s Ring Row

30s Rest