10.4.19 Friyay!

October 4, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet 

FR: Quads, T-Spine

Banded Cat Camel x20

 

What is your favorite meal?

Breakfast:

Lunch:

Dinner:

 

Warmup: 2 Rounds

PVC OHD Squat x10 

TKE’s x25e

Ankle Stretch x30s ea

 

Skill: Snatch

(½ RDL, Shrug, HP, PC)

PVC 1x5 BB Oly W/U 

BB 1x5 BB Oly W/U 

 

W/U: 2 sets

3 Pocket Snatch (40-50%)

 

4x3 

Pocket Snatch (ak) @ 55-60%

 

WOD: For Time

20 Burpee over DB

40 DB Snatch 50/35

60 Wall Ball 20/14

800m Run

 

(15m Cap)

 

Strength: 3 Sets

2 KB Front Squat x8-10

Suitcase Carry x50y each

 

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