10.17.19 Thursday

MOB:

Folder in Bin Please  =) + Corrective Sheet

SB: Feet/Calves x2m 

Banded Ankle Traction x60s ea 

What show have you seen the most reruns of?

3 rounds:

PVC OH Squat x8

Side Plank w X Band Hold x30s ea 

Skill:  Hang Power Snatch 

(½ RDL, Shrug, HP, HPS)

PVC 1x5 BB Oly W/U 

BB 1x5 BB Oly W/U 

2-3 Sets: 3 HPS

(50-60%)

3 Sets:

3 Hang power Snatch

(Start at 65% work up by feel)

Strength: Box Squat

3x5 w/ Chains @ RPE 7

• Suitcase Carry x50y ea

WOD: 3 Sets for quality 

Band Horizontal Row x15-20

Goblet Rev. Lunge x8e