11.30.19 Saturday

Mobility:

Folders in bin + correctives! :)

FR: Lats, T-Spine x2m

Banded Ankle Traction x45sea

Have you already started Christmas shopping?

Yes

No

3 rounds:

PVC OHD Squat x10

Box Jumps/Box Step-Ups x5

Skill: Snatch

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

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

W/U: 2-3 x 3 Pos Snatch* (ak,bk,fl) @ 40-55%

3 Sets

3 Pos. Snatch* @ 60-65%

(ak,bk,fl)

*Squat Snatch if Possible*

WOD: Squat til’ You Drop

21-15-9

Overhead Squat (95/65)

Burpee Over Bar

(7m Cap)

Strength: 3 Sets

SB Hamstring Curls x15

DB 1-Arm Row x15e